Tadasana (Mountain pose)

Beginner Yoga 1 minutes 2 calories

Standing position with the body perfectly aligned from head to toe, spine lengthened, shoulders relaxed, arms along the sides, and weight evenly distributed on both feet.

Media

Instructions

Standing with feet together, toes and heels touching or almost touching.

Distribute weight equally on both feet.

Contract thighs slightly, lift kneecaps.

Activate glutes and core (low abdomen).

Stretch the spine upward, imagining a wire pulling the head skyward.

Open chest slightly, shoulders soft and low.

Arms along hips, palms facing forward or toward body.

Keep your gaze fixed forward, chin parallel to the floor.

Breathe deeply.

Exercise Details

Repetitions

2/3 reps

Hold Time

60 seconds

Breathing

Slow, deep breathing. Inhale and exhale through the nose, expanding the rib cage evenly.

Important Warnings

People with balance problems, elderly people

It is recommended to perform the position carefully, with the help of walls or supports.

Joint or muscle ailments

for those who suffer with pain in the feet, knees or hips, it is recommended to perform the position either with a slight gap in the feet or with support under the heels.

Pregnant women

Safe position during the first trimester. For the second and third trimester, it is recommended to perform the position with caution due to a change in balance