Tadasana is the keystone of the standing postures. We use it as a physical barometer, a place of return between the standing poses where we can assess how the body feels after the preceding asana. Use the principle of co-activation in Tadasana. Spread the weight of the body evenly across the feet.
Begin by pressing the back part of the heels into the floor. Then distribute the weight across the forefoot, from the balls of the feet towards the outer edges. Work your way up the legs, extending the knees by lifting the kneecaps. Align the bones of the legs, the femurs and tibias, and avoid hyperextending or “locking” the knees. This can cause misalignment of the leg bones. If you tend to hyperextend, contract the hamstrings to bend the knees and realign the femurs and tibias. Balance internal and external rotation of the femurs; similarly balance abduction (the force that draws the legs apart) with adduction (the force that draws the legs together) to create a sense of stability and stillness in the pose.
Move the energy up to the pelvis, and stabilize the pelvis by co-activating the hip flexors and extensors. Balance extension and flexion of the lumbar spine, and gently engage the abdominal muscles to prevent the lower ribs from bulging forward. Align the vertebral column so that the spine assumes its natural curvature and “perches” effortlessly over the pelvis.
For the Urdhva Hasta version of the pose, extend the elbows to lift the arms overhead. Draw the shoulders away from the ears and down the back to free the neck; allow the head to tilt back and the eyes to gaze upward.
Basic Joint Positions
• The knees extend.
• The hips are neutral.
• The shoulders adduct in Tadasana.
• The shoulders flex in Urdhva Hastasana.
• The elbows extend.
• The cervical spine is neutral in Tadasana.
• The cervical spine extends in Urdhva Hastasana.
• The shoulder blades adduct and depress slightly.
About Ray Long:
Ray Long, MD, FRCSC, is a board-certified orthopedic surgeon and the founder of Bandha Yoga. He has studied yoga for over 25 years, training extensively with B.K.S. Iyengar and other of the world’s leading yoga masters. Dr. Long is the author of the bestselling series The Key Muscles of Yoga and The Key Poses of Yoga and the Yoga Mat Companion anatomy series. Ray also writes a popular blog, The Daily Bandha, which details tips and techniques on how to combine modern Western science with the ancient art of yoga. He leads workshops internationally and can be reached at www.BandhaYoga.com.
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