Tadasana is the basic standing pose. Tada means mountain. Thus, Mountain Pose - straight, steady, upright.
Technique
1. With the heels and big toes touching each other, stand erect; stretch the toes flat onto the floor.
2. Pull up the knee-caps as well as the muscle at the back of the thighs.
3. Stomach is in, chest is forward, spine stretched up and neck is straight.
4. Distribute the weight onto the heels and toes evenly.
Effects
Often times people are unaware of the correct method of standing - some have the body weight shifted on one leg or with the leg turned sideways; others bear all the weight on the heels, or on the inner or outer edges of the feet. These faulty methods of standing and not distributing the body weight evenly on the feet lead to specific deformities which hamper spinal elasticity. In this stance, it is best to keep the heel and toes in a line parallel to the median plane and not at an angle. From this method, the hips are contracted, the abdomen is pulled in and the chest is brought forward. The goal is to feel light in the body and agile in the mind. If one stands with the body wieght thrown only on the heels, the gravity changes: the hips become loose, the abdomen protrudes, the body hangs back and the spine feels the strain. Consequently, fatigue and dullness of mind is felt in short time. Thus, it is essential to master the art of standing correctly.