Tadasana (Mountain Pose) is a foundational standing yoga posture used to improve body awareness, postural alignment, balance, and coordination.
Tadasana stretches are useful as a gentle warm-up before Surya Namaskar or a standing yoga sequence.
. Suggested 5-Minute Sequence
|
Exercise |
Duration |
|---|---|
|
Basic Tadasana with breathing |
30 sec |
|
Arm raises and overhead stretch |
1 min |
|
Side stretches |
1 min |
|
Shoulder rolls |
1 min |
|
Heel raises |
1 min |
|
Relaxed standing and deep breathing |
30 sec |
3. Breathing Coordination
- Inhale: Raise the arms and lengthen the spine.
- Exhale: Lower the arms or return from the side stretch.
- Breathe naturally: During shoulder rolls and heel raises.
4. Important Precautions
- Keep all stretches gentle and pain-free.
- Avoid locking the knees or pushing the lower back into an excessive arch.
- If you experience dizziness or balance difficulties, use a wall or chair for support.
- If you have existing back pain or spinal stiffness, avoid deep side bends and stay within a comfortable range.
