Mountain PoseTadasana is purported to be the foundation for all other standing postures.
Not me. I want to find the spirit of many layers of eon-hardened sediment, once fluid lava flows and the tons of tons of tons of tons of mineral weight breaking free of gravity to shift subtly upward, through immeasurable forces and adjustments so finite and so slow that they are nearly imperceptible. I want to sweat with the internal effort of my Tadasana.
I want the palms of my hands to be the reflection of my true heart…the heart that shines its light boldly across the landscape. The hands are the doorway into the heart, lung and digestive tract. Our emotional intelligence, our energetic fuel source. Our hands should open broad and strong and boldly to the world.
For that ideal to be achieved, we need to work from the inside out, making small yet strong adjustments from our feet to our crown. I suggest the following steps or queues to rework your Tadasana:
Knees never lock!
Feet hip width.
If you made two strong fists and lined them up together with your thumb knuckles on your pubic bone, your pinky fingers would line up just about where your femurs meet your pelvis at your actual hip joint. If you then move those two fists down to the space between your ankle bones, your feet will align just under your hip joints. This position is stronger for most people’s hip joints AND places less stress on the knees.
Balance weight between outer heels and big toe mound.
Gently draw ankles together as if holding a block between them.
Gently rotate thigh bones outward as if you wanted to press into a strap wrapped around them.
Lift sacrum lightly toward the back of the heart.
The lumbar paraspinal muscles will activate to form the NEUTRALITY of the lumbar lordosis and a neutrally tilted pelvis. We DO NOT want to drop or tuck the tail. More on that later… 😉
Activate Mula Bandha.
Firm the central belly and pull side-waist lines in toward your midline.
Activate Uddiyana Bandha.
Contract the muscles of the upper abdomen, from the navel to the ribs, as if you could touch the spine and tuck them up under the ribs. This will effectively pull the front of the ribs DOWN… yes, DOWN… and lift the back ribs up slightly. This helps to decompress the lumbar spine and stabilize levels T10-T12.