Mountain pose - Tadasana

Tadasana or mountain pose helps set the foundation for all the standing poses. It brings the body into the correct posture and alignment and it is important to learn this properly. The tadasana alignment is used in many other asanas so correct learning of it is vital for your asana practice. 

1. Start by standing firm on your feet, keeping them close enough that they are almost touching and parallel to one another.
2. Keep the legs straight and parallel to one another, calves and thighs engaged and raise the kneecaps slightly up.
3. Keep the pelvis in neutral position.
4. Keep the spine long and gaze forward, with the chin slightly down.
5. Open the chest by drawing the shoulders back slightly and in line with one another.
6. Shift the body weight equally on both feet.

Physical benefits:
Improves balance
Improves posture
Strengthens the legs
Elongates and stretches the spine
Stretches the arms in dynamic variation
Stretches the side of the body and the intercostal muscles in the dynamic variation
 
Mental benefits:
Improves focus and concentration
Brings clarity to the mind
Relaxes the mind