Mountain pose (Tadasana) is the foundation for all standing poses.
There are many subtle alignment principles that applied and carried through to many of the standing poses in yoga.
tada = mountain
Come to a standing position with your feet together. Lift and spread your toe,letting them down on the floor ,with your weight balanced evenly on the feet.
Engage your thigh muscles and lift the knee caps, without hardening your lower belly.
Take a deep inhale and imagine a line of energy all the way from toe to the crown of your head.
Rotate your upper thighs slightly inward and lengthen your tailbone toward the floor , lift the pubis toward the navel.
Widen your shoulder blades by pressing them into back and slowly release them down your back.
Without pushing your lower front ribs forward, lift the top of your sternum upward and allow your arms to hang slightly beside the torso.
Keeping your body straight , with the chin parallel to the floor, balance the crown of the head directly over the center of your pelvis.
Remain in the pose for 30 seconds to 1 minute, breathing easily. And enjoy .
If you are having trouble finding your balance, separate your feet to about hip width
Try squeezing a block between your thighs to feel a slight internal rotation of the inner thighs as this subtle firming action required .
Practicing Mountain pose with your back against a wall can help to maintain the necessary alignment of the spine in this pose.
Strengthens thighs, knees, and ankles
Firms abdomen and buttocks