«Tadasana», the «Mountain Posture»(Tada-Asana) or also called «Standing Posture», is an Asana in Hatha Yoga. Tada means, among other things, mountain. Asana means position. There are various Asanas that are called «Tadasana». Especially in Iyengar yoga, the «Upright Standing Posture» with legs closed is called «Tadasana».
1.1 Standing Posture, relaxing — Practical Instruction (excerpt from a complete Yoga Beginners Lesson)
«Relaxing Standing Posture» of a Yoga Lesson: Sukadev instructs you to the «Relaxing Standing Posture».
Both feet stand side by side at the same height, either closed or a little apart. The toes are lifted briefly and spreaded apart put down again. Then, first feel deeply into the contact of the feet with the ground, and then distribute the body weight evenly on the three points of contact of both feet, the ball of the big toe, the ball of the little toe, and the heel.
«Tadasana» is an upright body posture with an elongated back. Thereby it is important to tilt the pelvis slightly forward and avoid a hollow back. The legs are loose and especially the knees are very slightly bent, that means not pushed through. To achieve an ideal posture in the upper back, the shoulders are lifted, pushed backward and then loosely dropped backward and downward.
The head is thus in the extension of the spine. At the same time you can also imagine that it is suspended on the sky at the center of the vertex with an invisible thread. Arms and hands hang relaxed beside the body. The face is relaxed, the eyes closed. The «Mountain Posture» is a position of complete calmness and concentration. It symbolizes the connection and flow between heaven and earth.
«Tadasana» improves the body posture, trains the back muscles and relieves the spine and hips. It also strengthens inner stability and steadiness. Regular practice of the «Mountain Posture» improves charisma and feel of self-worth. «Tadasana» calms and stabilizes the mind, brings new energy and concentration.
Standing straight and upright is a simple yet profound action. It enabels you to connect with the earth energy and direct it upward. You ground yourself and you feel that you are fully present in your own body. «Tadasana» is the perfect foundation upon which you can build a regular practice. As you hold the position, your feet grounding you and your body extends toward the sky.
Practice «Tadasana» for as long as you like. It is suitable as a stand-alone exercise and also as a starting point for other exercises.