October 3, 2013 by Luana Mercy

Sanskrit Name: Tadasana

Focus: Nose

Cautions: headache, insomnia, low blood pressure

improves posture, strengthens thighs, knees and ankles
firms abdomen and buttocks
relief of sciatica
reduces flat feet


  • stand with feet side by side, big toes touching (unless you are pregnant or recently given birth and your hips are wider set apart)
  • lean forward and back slightly and find a ready passive stance
  • equal pressure throughout the foot
  • lift the toes off the mat and gently place them on the floor
  • knees should point forward
  • contract the thighs or micro-bend the knees to force the knees straight
  • level the pelvic bowl (find your tallest point)
  • lift arms halfway up, turn palms to ceiling and bring arms down to sides (placing shoulders in good position)
  • tilt head forward, back, side to side, find a balanced centre

Beginner: feet slightly apart

Advanced: close eyes


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