Mountain Pose

Mountain pose (Tadasana) is the foundation for all of the standing postures and improves posture, groundedness, stability and confidence and reduces back pain. Tadasana steadies the mind and body, bringing a calm focus to the practitioner. Practicing the pose with steady and smooth breath will help relieve stress and improve concentration. When brushing your teeth, washing dishes, standing in line, pay attention to how your standing. Following these alignment cues will make effotless standing possible.

All major joints of the body (ankles, knees, hips and shoulders) align one above the other
Posture with the least resistance to gravity, makes effortless standing possible
Stand with the feet hips' distance apart (two fists distance apart)
Equal distribution of weight in the feet is imperative for balance posture
Lift the toes, spread them wide, and place them back on the mat
Engage the quads so much so that the knee caps lift
Low back muscles can be strained by not using the legs properly
Tone the abdomen
Lift the pit of the belly in and up towards the heart center
Draw the shoulders back and slightly down, allowing the arms to turn with the palms outward
Level the chin with the earth
Soften the face
Lift through the crown of the head