Tadasana? Tadawha?

Translation from Sanskrit: Tada = mountain; Asana = seat, posture.

In this pose, we stand tall and strong, rooted through our feet and rising into the sky through our crown, like a mountain.

As in all yoga postures, the breath is vital.

I’ve written more here on how to breathe yogically.

Benefits

1. Improves posture
2. Relieves sciatica
3. Calms your mind

What to Watch Out For

Officially, take it easy in this pose if you’re prone to headaches, insomnia, or low blood pressure. Personally, I think the shoulder and neck release could help a headache, and the mind-calming nature could help insomnia. But always check with your doctor.

Step by Step

1. Stand with your feet parallel, big toe bases touching, heals slightly apart—or, if you need a wider stance for better balance, with your feet below your hips.
2. Inhale, lift your toes up, spread them like fingers, and exhale, place them back on the mat.
3. Rock back and forth, and from side to side, moving as you breathe until your weight is evenly balanced between and centered in each foot. To check this, bring your attention to the four corners of your feet—the root of your big toe, pinky toe, and inside and outside of your heel — bring equal weight to all four corners. Breathe long a deep while you do this.
4. Engage your thigh muscles, let your knees stay unlocked and microscopically bent, lengthen your tailbone to the floor and lift your pubis towards your belly button (a little pelvic tilt).
5. Draw your belly button a little towards your spine and up a bit, to engage your core.
6. Visualize this lift streaming all the way up your spine to the crown of your head as you inhale, lengthening your spine and creating space between your vertebrae.
7. Open your palms to the front.
8. Let your shoulders relax down as you exhale.
9. See if you can find a place for your head where it can sit, balanced, so your neck muscles are completely relaxed. Let your eyes settle on one place directly in front of you, and soften your gaze. Relax the muscles around your eyes and let them be slightly unfocused.

Off the Mat

You can do this pose while you’re waiting in line absolutely anywhere. It’s a great way to pass the time—much nicer than mentally skewering the person at the checkout counting out her pennies.