Tadasana

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Mountain pose

Tadasana Sanskrit: ताडासन; IAST: Tāḍāsana, Mountain Pose) or Samasthiti Sanskrit: समस्थिति; IAST: samasthitiḥ) is a standing asana in hatha yoga.[1]

Etymology[edit]

Tāḍāsana is from the Sanskrit words ताड tāḍa, "mountain" and आसन āsana meaning "posture" or "seat".[2][3]

Samasthitiḥ is from सम sama meaning "equal", level", or "balanced";[4][5] स्थिति sthiti, "stand", and the same āsana suffix as Tāḍāsana.[6]

Description[edit]

It is a basic standing asana[7] 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 which results in some variations.

The posture is entered by standing with the feet together, grounding evenly through the feet and lifting up through the crown of the head. The thighs are lifted, the waist is lifted, and the spine is elongated. Breathing is relaxed. Although Tāḍāsana is a basic asana, it is the basis for many standing asanas.[7] As such, it is important as it allows the body and consciousness to integrate the experience of the preceding āsana and to prepare for the next.[8]

Asanas that help prepare for Tāḍāsana include Adho Mukha Svanasana and Uttanasana.

Drishti[edit]

The nāsāgra dṛṣṭi (Sanskrit: नासाग्र दृष्टि) at the tip of the nose is the correct dṛṣṭi for Tāḍāsana in the Ashtanga Vinyasa Yoga method. Sushumna dṛṣṭi is encouraged to draw the awareness inward. [5]

Bandhas[edit]

Uḍḍiyāna Bandha, Mūla Bandha and Jālandhara Bandha are all appropriate for Tāḍāsana.[9]

Variations[edit]

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.[10]
  • A variation called Prayer Pose involves the hands resting at the "heart's center" (in front of the sternum) in Namaste.[11]
  • Further variations include turning the 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).[11][12]
  • Ūrdhva Vṛkṣāsana, also called Ūrdhva Hastāsana, uses Tadasana as its foundation, but the hands are stretched straight upwards, and the gaze is upward to the Aṅguṣṭhamadhye dṛṣṭi (thumbs). The pose occurs twice in Ashtanga Yoga's Surya Namaskar.[13]

Some reclining asanas such as Supta Tāḍāsana (Reclined Mountain Pose) stem from Tāḍāsana.[14]

Iyengar Yoga[edit]

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.[7]

Tāḍāsana appears in the 1st and 2nd weeks, of Iyengar's āsana courses (as detailed in Light on Yoga).[15]

Ashtanga Vinyasa Yoga[edit]

In Ashtanga Vinyasa Yoga, Tāḍāsana is performed on the toes, while Samasthitiḥ is flat footed. In this style of yoga the two āsanas are different.[16] 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 asanas.[16] In the standing sequence, the final asana of the series (before śavāsana) is Tāḍāsana, performed on the toes.[16] In Ashtanga Vinyasa Yoga, Tāḍāsana is the beginning and ending asana in the Sūrya Namaskār sequence which is used to warm up the body and is sometimes interspersed throughout the entirety of all Ashtanga Series if performed with full vinayasas, in addition to being a foundational pose for all standing poses.[17]

Effects[edit]

The asana strengthens the abdomen and the legs. It may help relieve sciatica, 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.[18]

Cautions[edit]

  • 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.[10]
  • Since the feet serve as a foundation for the rest of the body in this and other standing asanas, the position of the feet is of high importance. Minor alteration in the position of the feet affects posture throughout the body.[19]

See also[edit]

References[edit]

  1. ^ "Yoga Journal - Mountain Pose". Retrieved 11 April 2011.
  2. ^ Ranjini 2012, p. आसन entry.
  3. ^ Sinha 1996, p. 18.
  4. ^ Ranjini 2012, p. समा entry.
  5. ^ a b Steiner 2012, p. Samasthitih.
  6. ^ Ranjini 2012, p. स्थिति entry.
  7. ^ a b c Iyengar 2005, p. 41.
  8. ^ Fitz-Simon 2010, p. Standing Poses: Tadasana (Mountain Pose).
  9. ^ Ramaswami 2005, p. 2.
  10. ^ a b Kaminoff 2007, p. 39.
  11. ^ a b Ramaswami 2005, p. 3.
  12. ^ Fitz-Simon 2010, p. Arm Variations - Pashima Namaskarasana.
  13. ^ Steiner 2012, p. Urdhva Vrikshasana.
  14. ^ Fitz-Simon 2010, p. Supta Tadasana.
  15. ^ Iyengar 2005, p. 131 (Appendix: āsana courses).
  16. ^ a b c Ramaswami 2005, p. 1-34.
  17. ^ Maehle 2011, p. 880.
  18. ^ Kaminoff 2007, p. 36.
  19. ^ Coulter 2001, p. 230.

Sources[edit]

Further reading[edit]