Ibiza yoga: How to do Tadasana

Yoga pose: Tadasana

How to do Tadasana by Ibiza yoga instructor Susie Howell

Introducing the first in our all-new series of ‘how-to’ Yoga posture explanations by Ibiza yoga instructor Susie Howell of Ibiza Retreats. Starting with the basics, and moving through the sequence, each week Susie posts a new pose for you to try with helpful hints, photos and a step-by-step easy to understand explanation of exactly how to do it! Namaste…

In Sanskrit, ‘tada’ means mountain and asana means pose, so this name literally translates to ‘mountain pose’.
This pose promotes the stillness, strength, relaxed power and stability of the mountain. The pose is extremely grounding and encourages focus. It is therefore mainly used as the foundation for standing poses.
This posture may look easy, but because you are involving so many parts of your body all at once, it’s much more complicated than it looks!

  • Stand with your big toes touching and your heels slightly apart (so that your second toes are pointing directly forward). Lift and spread your toes and try to distribute your weight evenly across the soles of your feet.
  • Imagine pulling your thigh muscles up and lift away from your knee- caps without ‘locking’ the knee joint. Lift your inner arches to create a line of energy running up the way up your inner thighs, through the core of your body and out through the crown of your head. Imagine a golden thread attached to the sky stretching you tall.
  • Try to rotate your thighs inwards, send your tailbone downwards right to the core of the earth and tilt your pelvis slightly forward to lengthen your lower spine.
  • Let your arms hang by your sides and your shoulder blades melt down your back. Keep your ribs safely in and lengthen the sides of your body upwards.
  • Make sure your chin is parallel to the floor, let your throat and face soften, relax your tongue and soften the focus.
  • Although Tadasana is usually the starting position for many of the standing postures, it’s also great to practice alone as a way to get your focus and connect with your breathing as you start your practice. Stay here for at least one minute.
  • You can also use it as a rest posture when you are following a more dynamic flow.

HELPFUL HINT: When you are beginning Tadasana, close your eyes and rock back and forth and side to side, gently swaying to a standstill. See where you naturally stop and this is usually your centre line, or your place of most natural balance.

NEXT POSTURE: Vrkasana (tree pose)