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*Pelvis exhibits nuetral tilt (neither tilted forward nor backwards). Usually this means the [[pubic symphysis]] and [[anterior superior iliac spine]] (ASIS) are in one verticle plane, neither in front of the other. {{sfn | Cole | 2004 | p=2}}
*Pelvis exhibits nuetral tilt (neither tilted forward nor backwards). Usually this means the [[pubic symphysis]] and [[anterior superior iliac spine]] (ASIS) are in one verticle plane, neither in front of the other. {{sfn | Cole | 2004 | p=2}}
*There is a moderate inward curve the lower back due to the nuetral pelvic tilt.{{sfn | Cole | 2004 | p=2}}
*There is a moderate inward curve the lower back due to the nuetral pelvic tilt.{{sfn | Cole | 2004 | p=2}}
*Broaden chest, roll shoulders back, and move shoulder blades down the back and inwards.{{sfn | Fitz-Simon | 2010 | p=[[http://www.yogaartandscience.com/poses/Standing%20Poses/Tadasana/tadas.html Standing Poses: Tadasana (Mountain Pose)]]}}
*The chest is broad, shoulders rolled back, and shoulder blades pulled down the back and inwards.{{sfn | Fitz-Simon | 2010 | p=[[http://www.yogaartandscience.com/poses/Standing%20Poses/Tadasana/tadas.html Standing Poses: Tadasana (Mountain Pose)]]}}
*Continue appropriate [[pranayama]] breathing.
*[[pranayama]] breathing is active.
*All [[bandhas]], including [[Jalandhara Bandha]] are active.{{sfn | Ramaswami | 2005 | p=2}}
*All [[bandhas]], including [[Jalandhara Bandha]] are active.{{sfn | Ramaswami | 2005 | p=2}}
*Gaze toward the [[Drishti#Nasagra | nāsāgra dṛṣṭi]] (the tip of the nose). {{sfn | Steiner | 2012 | p=[[http://www.ashtangayoga.info/practice/asana-vinyasa-series/surya-namaskara-a-sun-salutation/item/samasthitih/ Samasthitih]]}}
*Gaze toward the [[Drishti#Nasagra | nāsāgra dṛṣṭi]] (the tip of the nose). {{sfn | Steiner | 2012 | p=[[http://www.ashtangayoga.info/practice/asana-vinyasa-series/surya-namaskara-a-sun-salutation/item/samasthitih/ Samasthitih]]}}

Revision as of 10:30, 17 May 2012

Tāḍāsana
Man performing Tadasana from the front. Tadasana - Yoga Art and Science.jpg
Man performing Tadasana from the front
Etymology
English Name(s)Tadasana
Mountain Pose
Sanskritताडासन / Tāḍāsana
समस्थितिः / samasthitiḥ
Pronounciation[ tɐːɖɐːsɐnɐ ]
[ sɐmɐːstʰitix ]
Meaningtāḍa: "mountain"
āsana: "posture"
or
sama: "upright"
sthiti: "stand"
Key Points
dṛṣṭi (gaze)नासाग्र दृष्टि / nāsāgra dṛṣṭi (to nose)
Asana TypeStanding Asanas
Difficulty RatingBeginner[1]
Base AsanaTāḍāsana is itself a fundamental āsana
Anatomy
Muscles Stretched--
Ligaments Stretched--
Muscles WorkingIntrinsic and extrinsic foot muscles, quadriceps, iliopsoas, piriformis, abdomi- nal wall, and diaphragm.
Joint ActionsMild Axial Extension: Lumbar, thoracic, and cervical curves.
Nuetral: Ankle, hip, shoulder, and wrist joints.
Extended: Knee and elbow joints.
Pronated: Forearms.
Lifting Action: Arches of the feet, the pelvic foor, the lower abdomen, the rib cage, the cervical spine, and the top of the head.
Downward Grounding: The shoulder blades, tailbone, and points of contact in the feet.
Usage
Styles of YogaYoga Krama, Ashtanga Yoga, Iyengar Yoga, Hatha Yoga
Location in Ashtanga Vinyasa Series Sūrya Namaskāra and interspersed throughout all series

Template:IndicText Tadasana (IPA: [tɐːɖɐːsɐnɐ]; IAST: Tāḍāsana; Sanskrit: ताडासन, Samasthiti (IPA: [sɐmɐːstʰitix]; IAST:samasthitiḥ;Sanskrit: समस्थितिः), or Mountain Pose [2] is an asana. Depending on the Yoga lineage practiced, Samasthitiḥ and Tāḍāsana may refer to the same asana or another similar asana.[3]

Etymology

Both Sanskrit names refer to the same asana. One from the Sanskrit words tāḍa (Sanskrit: ताड [4]) meaning "mountain"[5] and āsana (Sanskrit: आसन [6] meaning "posture" or "seat",[7] and the other from sama (Sanskrit: सम) upright, straight[8], equal, level [9] or balanced [10]and sthiti (Sanskrit: स्थिति) meaning "stand" or "stay" [11].

Description

It is the basic standing asana[8] in most forms of yoga with feet together and hands at the sides of the body. There is some contention between different styles of yoga regarding the details of the asana.

Although Tāḍāsana is a very basic asana, it is the basis and starting point for many standing asanas[8].As such, Tāḍāsana is important in the context of other āsanas because it allows the body and consciousness to integrate the experience the preceding āsana and prepare for the next. [5] Further, as a common and fundamental asana, Tāḍāsana can help develop habits for further practice and asanas.

Asanas that help prepare for Tāḍāsana include Adho Mukha Svanasana and Uttanasana. Urdhva Hastasana is a very similar asana with the hands raised above the head.

Drishti

The nāsāgra dṛṣṭi (Sanskrit: नासाग्र दृष्टि) at the tip of the nose is the correct dṛṣṭi for Tāḍāsana. [10]

Bandhas

Uḍḍiyāna Bandha, Mūla Bandha and Jālandhara Bandha are all appropriate for Tāḍāsana.[12]

Variations

Due to terminological differences, Samasthitiḥ is sometimes considered a variation of Tāḍāsana.

  • Placing the feet wider is common in vinyasa styles of yoga and provides a more stable base in this and other such standing asanas.[13]
  • One common form of this variation is commonly called Prayer Pose, due to the hands which rest at the "heart's center" (in front of the sternum) in Namaste.[14]
  • Further variations include turning your feet outwards so they point to the sides while keeping the heels together, with the hands together at the chest (in Anjali mudra), or palms pressed together behind the back in Paścime Namaskāra (Reverse Prayer Pose)[14] [15]
  • Ūrdhva Vṛkṣāsana uses Tadasana as it's foundation, but the gaze is upward to the Aṅguṣṭhamadhye dṛṣṭi(thumbs). This pose occurs twice in Ashtanga Yoga'sSurya Namaskara.[16]

There are also asanas which stem from Tāḍāsana but are not standing asanas, such as Supta Tāḍāsana (Reclined Mountain Pose) [17]

Iyengar Yoga

In Iyengar yoga, when performing Tāḍāsana, the arms can be raised over the head or kept at the sides of the legs. In Iyengar Yoga styles Samasthitiḥ is synonymous with Tāḍāsana. [8]

Ashtanga Yoga

In Ashtanga Vinyasa Yoga, Tāḍāsana is the beginning and ending asana in the Sūrya Namaskāra sequence which is used to warm up the body and is sometimes interspersed throughout the entire Primary Series, in addition to being a foundational pose for all standing poses.[18]

Vinyasa Krama Yoga

In Vinyasa Krama Yoga, Samasthitiḥ is the centerpiece of the standing sequence and the foundation for the Hasta Vinyasas (arm vinyasas), Parsva Bhangi (side) vinyasas, Uttanasana (forward bending) vinyasas, and squatting/hip stretching poses.[19]

In the Vinyasa Krama Yoga standing sequence the final pose of the series (before śavāsana) is Tāḍāsana, performed on the toes.[19]

Key Aspects

Key aspects of Tāḍāsana are:

  • Feet are together. If feet are apart, then the heels and big toes should be in one line pointing straight forward.[8][20]
  • Feet are stretched on the floor, including metatarsals and each individual toe.[8]
  • Knees are tightened (in effect, the knee caps pulled up) and facing forward.[8][20]
  • Hips and buttocks (upper thigh muscles) contracted (upwards). [8]
  • Weight is distributed evenly between heels and toes, with the pelvis centered and body in-line.[8] The pelvis is centered when the tendons which connect the sartorius and rectus femoris muscles to the pelvis is half way between being pulled tight, and relaxed. [21]
  • Weight is distributed evenly between the two hips (equally between the two legs/feet), making the left and right hips level with each other.[21]
  • Pelvis exhibits nuetral tilt (neither tilted forward nor backwards). Usually this means the pubic symphysis and anterior superior iliac spine (ASIS) are in one verticle plane, neither in front of the other. [21]
  • There is a moderate inward curve the lower back due to the nuetral pelvic tilt.[21]
  • The chest is broad, shoulders rolled back, and shoulder blades pulled down the back and inwards.[5]
  • pranayama breathing is active.
  • All bandhas, including Jalandhara Bandha are active.[12]
  • Gaze toward the nāsāgra dṛṣṭi (the tip of the nose). [10]

Effects

The asana strengthens the abdomen and the legs. It may help relieve sciatica, reduce flat feet, [citation needed] and help plantar fasciitis and heel spurs by improving the strength of deeper foot muscles which support your foot, and reducing the load on the less suited plantar fascia. [22]

Cautions

Due to the effects of standing, prolonged practice of Tadasana and its standing variations should be done with caution by those who suffer from headaches, insomnia, or low blood pressure.[13]

It is advised to maintain a degree of muscle tension in this asana. Moderate tension in the thighs and hips can help develop positive habits and can increase the musculature in those areas which can help prevent injury. Additionally maintaining a degree of tension requires awareness, which can help prevent injury itself. It is also unlikely to injure one's self engaged in this asana.[23]

Since the feet serve as a foundation for the rest of the body in this and other standing asanas, the position of the feet should be of high importance. One change in the position of your feet affects posture throughout your body. [24]

Anatomy

Parts of the body which play an important role in performing this asana are: both the intrinsic and extrinsic muscles of the feet, the quadriceps, the iliopsoas muscles, the piriformis, abdominal wall, and the diaphragm.[1]

The position of the body can be described anatomically as such:

  • The ankle, hip, shoulder, and wrist joints are neutral, halfway between flexion and extension, with the elbow joints extended and forearms pronated.[1]This means the feet are flat and parallel, and the hands are next to the thighs with the thumbs facing forward [24] (in a distal position).[25]
  • The knees are straight, but not hyper-extended. Further, the kneecaps are lifted by the quadriceps femoris and the ischial tuberosites maintain tension via the hamstrings.[1] [24]
  • The abductor muscles hold the thighs together. [24]
  • The following points through the body are lifted upward: the arches of the feet, the pelvic floor, the lower abdomen, the rib cage, cervical spine, and the top of the head.[1] In this position, akin to standing "smartly", the action of standing erect should do most of the lifting without much special effort from the subject. [24]
  • The curves of the lumbar, thoracic, and cervical exhibit mild axial extension.
  • Downward release exists in the following parts of the body: the shoulder blades (supported by the rib cage), the tailbone, and in the foot at the heel (Calcaneus), and the first and fifth metatarsals (the three of which serve as primary contact points with the ground). The shoulders should not be thrown back, but simply relaxed neutrally.[24]

If the hands are raised over the head, palms together, (as per the variation) this stretches the thoracic cavity and rib structures including the intercostal muscles and expands the thoracic cavity increasing lung capacity. A slight back bend could be included to accentuate the effect and stretch the front of the body, chest and ribs more.[26][27]

See also

References

  1. ^ a b c d e Kaminoff 2007, p. 35.
  2. ^ "Yoga Journal - Mountain Pose". Retrieved 2011-04-11.
  3. ^ Kaminoff 2007.
  4. ^ Ranjini 2012, p. [ताड entry].
  5. ^ a b c Fitz-Simon 2010, p. [Standing Poses: Tadasana (Mountain Pose)].
  6. ^ Ranjini 2012, p. [आसन entry].
  7. ^ Sinha 1996, p. 18.
  8. ^ a b c d e f g h i Iyengar 2005, p. 41.
  9. ^ Ranjini 2012, p. [समा entry].
  10. ^ a b c Steiner 2012, p. [Samasthitih].
  11. ^ Ranjini 2012, p. [स्थिति entry].
  12. ^ a b Ramaswami 2005, p. 2.
  13. ^ a b Kaminoff 2007, p. 39.
  14. ^ a b Ramaswami 2005, p. 3.
  15. ^ Fitz-Simon 2010, p. [Arm Variations - Pashima Namaskarasana].
  16. ^ Steiner 2012, p. [Urdhva Vrikshasana].
  17. ^ Fitz-Simon 2010, p. [Supta Tadasana].
  18. ^ Maehle & 2011 880.
  19. ^ a b Ramaswami 2005, p. 1-34.
  20. ^ a b Cole 2004, p. 1.
  21. ^ a b c d Cole 2004, p. 2.
  22. ^ Karminoff 2007, p. 36.
  23. ^ Coulter 2001, p. 229.
  24. ^ a b c d e f Coulter 2001, p. 230.
  25. ^ Long 2009, p. 09.
  26. ^ Kaminoff 2007, p. 25-26.
  27. ^ Coulter 2001, p. 102.

Sources

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