Video Transcription – Tadasana (Mountain Pose)
My name is Sandeep. Friends today we are here to learn Tadasana or Mountain Pose. Have you see a mountain the base of the mountain is broad and the tip of the mountain is very narrow in the same way we have to actually broaden our base lot of time we are not able to stand properly and equally on our feet there are various reasons for that it may be because I am standing on my one leg all the time when I am sitting and putting my body weight on the other side most of the time we abuse the body by using only one side of the body walked and also not allowing the body to remain aligned well the second reason is the overuse certain muscles which slowly slowly then starts changing the body posture so it is very important to come back to its natural curvature it’s very important to come back to a right alignment friends you know 50 % of the problem that we create with the respect of the body is because of misalignment of the body. So if you can align your body well you will be able to release 50% of the undo pain stress and tension that we carry because of wrong posture friends.
This posture is very important because it is the starting point to enter into any kind of standing asanas and that’s why we can say that it is a mother of standing asanas from here all the other asanas we can go to if you can correct your posture if you can stand uprightly then there are tremendous benefit of it that’s why this asana is a standing asana and also it is strengthening asana. It can keep your body in a right position in a right proportion there are eight different points in the body whenever the alignment of these paths break there is a possibility that we can use wait on one side more for example right now I’m sitting on my right leg lot of time when I watch people they are standing when they are waiting for someone they are not standing on both the feet they usually standing on usually one side sometimes carrying their something on the shoulder keeping the shoulder also tensed.
So there are 8 points that we’ll keep in mind 2 at the ankle, 2 at the knee, 2 at the hip point, 2 at the shoulder and then we will draw a vertical line connecting them whenever this alignment breaks you have to come back you have to keep everything in samasthiti in a balanced it that is the reason why this asana sometimes also call samasthiti you come to samasthiti a state of balance where you are in some you are in a balanced it friends when we do this Tadasana this Tadasana has a great benefit if you notice it strengthens your thighs your knees and the ankle also, it is one of the best postures for improving the posture itself so when you hold rightly your posture improves and the pain the undue pain and the undue tension from the body can get a release it is also very good for sciatica when you do this your abdomen your lower abdomen get stoned and even your buttock get stoned friends when you do this practice it is very important that you keep two things in mind first is you ground yourself so grounding and second is you extend yourself so there is grounding aspect and then there is lengthening aspect there is energizing expect so let us watch this asana there are 6 important points to keep in mind when we do Tadasana one by one we are going to watch this
This first point is that you have to be firm on your feet but before doing that friends if you have a headache if you have Insomnia then don’t do it at that point of time also if you have low blood pressure take care if you feel uncomfortable stop the practice.Now, coming to the base, coming to the feet lot of time we are not able to put the weight evenly distributed on the feet so what we can do is we can keep three things in mind when we talk about the feet the soul of the feet the first is the toss the second is the ball of the feet and the third is a heel part now when we place the feet on the floor there are four points which looks like a Trapezium if you have seen a Trapezium the upper line of the trapezium is little bigger than the lower line of the trapezium so it is something like this which connects so if you see my feet this ball of the feet the big toe of the feet second is the Pinky toe wall of the feet third is the heel.
The inner edge of the feet the fourth is the outer edge of this heel the front of the heel these four points should be the connecting point if you can place this point for only down to the ground you will find the nice balance you will feel that you are little more grounded so I want you what I want you to do is I want you to first keep them on the floor then move a little then again don’t do anything and check you will find that there is a major difference there is a vast difference in the feeling of standing in the feeling of grounding so after watching those four points what we have to do is we have also to lift the toes and we have to engage the soul of the feet nice and firm gentle but yet firm on the floor so how we are going to do this we are going to actually lift the toes up and after lifting the toes up we are going to widen the soul of the feet and then allow the soul of the feet all those 4 point 2 points up or the ball of the big toe at the ball of the small toe and also little about inside arch of the heel and the outer edge of the heel so we are lifting the toes widening the soul and then dropping the small toe the fourth toe the middle toe the second toe and the big toe firm on the ground so when we do this the arch of the feet is maintained lot of time this arch starts reducing the feet starts collapsing.
We want to let the feet remain firmly rooted on the floor so the arch will be maintained which will keep the body having a nice energy from the center so arch of the feet is maintained first is this base this base has to be nice and strong now let us come to the second point the cords so in this position we will actually tighten the cords or we will pull the cords up the moment you pull the cords up the kneecapwhich is there, will also be pulled upwards actually if you see the kneecap goes a little tight but remember it’s not in hyperextension of the knee the knees will remain little soft there will be micro band within so engaging the cords and allowing the kneecap to also get engaged but when you do so you are not tightening the kneecap you should feel that the back of the knee is actually opening up it’s actually widening up no knee lock no hyperextension of the knee it is not very good for that so after taking the position at your feet after taking the position of your cords now.
Let us come to the third position this pelvis region this pelvis region places a very important role friends lot of time this especially this area is where a lot of strain comes because of the change that happens in the lower back region so it is very important to keep the Pelvis in a neutral position now what is neutral position let us watch this a lot of people have this anterior pelvic tale they allow the chest to come forward and the buttock goes behind and slowly slowly this becomes very natural for them now the second is where we do posterior pelvic tale the posterior pelvis goes forward and the chest drops behindhave you seen people with flat back they will usually look like this now the third one is where you are neither anterior nor posterior but you are neutral so if you keep your hands where you will come to know just 2 – 3 times anterior pelvic tail and posterior anterior and posterior anterior and posterior and you will find that it’s not too much posterior it’s not too much anterior it is somewhere in between can you see it is neutral pelvis now so whenever you do a neutral pelvis there are few things that you will keep in mind as you come to neutral pelvis you will feel that the thighs are going little behind and the tail go which is there is going down towards the heel that is one thing that you will have to observe.
Second thing is this hip point is there that will lift up and the moment it lifts up it will also engage the lower abdomen that will also become little tight so whenever we come to neutral pelvis automatically this whole area will remain engage it will keep the spine in its natural curvature also you will feel automatically some extension happens in the spine so just watch it is neutral pelvic tilt you will feel nice you feel as if you are holding from here as if this area has got tight the code area the pelvic region so after watching the feet after watching the cord and the knees after watching the neutral pelvis now let’s come to the 4th position which is the chest so raise the chest up after grounding from the feet now we want to extend from the upper part of the body from the spine from the toss so and the head so extend yourself up from the chest don’t extend the chest like this for we don’t want to do that you want to just extend the chest up after extending we should feel light in the chest we are not holding the muscles in the chest we are light in the chest extending at the same time there is ease so extension and ease will go hand in hand effort from the feet and also ease in the body will go hand in hand so extending up feeling tall and then gently lifting the shoulders rolling them keeping them behind and after keeping them behind drawing the shoulder blade which is behind towards the lower rib behind now why to do this lot of people when they work especially in this modern age we work everywhere we are where we are moving forward where we have bending forward either sitting on the chair where bending forward when we are walking the shoulders are going forward whenever this goes forward it will restrict the movement of the chest if it restricts the movement of the chest it will restrict the flow of energy the flow of breath the flow of pran.
So it is very important to the shoulders are relaxed and in one line this allows the chest to open out and the breath can flow very easily and also deeply this current day life people breath very shallow and they got Shallow breathing is there it also affects the state of mind so when the breathing is nice and proper if you also affect the state of mind in a very positive way so that is the reason why lifting the shoulders rolling them and relaxing them so shoulders are behind a little shoulder blades are behind drawing down towards the lower ribcage now fingers are engaged because we want to energize you don’t want to stand in a very sluggish way you want to energize yourself.
So let the extension happen a little bit from the four arm from the wrist and the fingers not stretching too much just little mildly rolling standing top chest is nice and long but soft at the same time ease is there and then feel that you are extending the Crown of the heat pump long neck not chin forward long neck and then hold here so six points feet, chin, the thighs, knees, the pelvic area the abdomen area the lower back area chest area shoulder and long neck hold like this. Hold and breath gently and slowly, feel nice and tall in this position let the body come back to its natural alignment the more you do this the more grounding you will be friends if the body and the mind is grounded they say a Yogi is the one who is grounded why grounded because the reason of grounding means that what your difficulties or problems that will arrive will be able to overcome or she will be able to overcome about that he or she will not get affected because of that, in the same way, let us ground ourself so that we don’t get affected with the problems with the situations we can overcome that so this Tadasana will help us to learn this important quality of grounding like a mountain and becoming tall overcoming everything overcoming the dualities overcoming the difficulties of the life. Just seeing the bigger picture so extend hold like this breath in this for some time.
Relax also in this position there is effort to cold but there is ease in the breath do this asana especially before all the standing asanas maybe for a short time. Initially it will take a long time and watch every part of the body all the six points but as you keep on doing this slowly and slowly within a very short time you will be able to come to this position and a point also comes by the standing takes you to that point exactly all everything your feet your cords and the knees the pelvis lower back your chest your shoulders and the neck will get align immediately friends if you like my video hit the like button and don’t forget to subscribe so that you can get all the updates of the new videos that we will post if you have any feedback if you have any suggestions please write to us they are very valuable for us see you soon.