TADASANA Mountain-pose


1. From a standing position, bring the feet together or hip apart & parallel. Lift up the toes, spread them wide and place them back on the floor. Feel your weight evenly balanced through the bottom of each foot, not leaning forward or back.
2. Pull up the knee caps, squeeze the thighs and tuck the tailbone slightly under. Feel the hips aligned directly over the ankles. The legs are straight, but the knees are not locked back.
3. Inhale and lift out of the waist, pressing the crown of the head up towards the ceiling, feeling the spine long and straight.
4. Exhale and drop the shoulders down and back as you reach the fingertips towards the floor. Gently press the chest / sternum towards the front of the room.
5. Continuing to reach out through the fingers, inhale the arms up, turning the palms shoulder height, bringing the arms into a H position.
6. Exhale relax the shoulders down from the ears while still reaching the crown and fingers up.
7. To release: exhale the arms down to your sides or bring the palms together in front of your chest.
8.Always breath 7-10 times in one pose.




1. Begin in Child’s Pose with your forehead on the ground. It is important to take a few breaths in a quieting pose to center your attention before going into Headstand.
2.From Child’s Pose, place your hands close to your knees, shoulder-width apart. Ground the palms of your hands, especially the index fingers.
3.Lift your hips up over your knees and place the top of your head down so that your head and your hands form a triangle. Do not make the common mistake of coming too far on the front of your head. There should be a plumb line from the crown of the head through the center of the body. The chin should be level with the floor—not tucked in too much or jutting out.
4.Move the front of the forearms toward the head to help the shoulders move into the sockets.

5.With the hips over the knees, draw the elbows in to shoulder-width. Straighten your legs and come onto your tiptoes to create maximum lift in the pelvis. Walk your feet in and bring the hips up over the shoulders. Strongly move the thoracic spine and shoulder blades into the body to avoid rounding the back.
6.If you’re unable to maintain these actions and your back rounds, do not go further into the pose. With an inhalation, press the hands and lift your feet an inch or two off the floor. Pause here for a few breaths. I
7.f you cannot come up with straight legs, bring the knees to the chest and then reach the legs up. Otherwise, keeping the legs fully extended, slowly lift the feet all the way up toward the ceiling. Be sure the elbows are above the wrists. If they aren’t, come down and readjust the starting position.
8.While in the pose, vigorously extend through your legs. Let the buttocks move up toward the heels, and move the tops of the thighs back. Stack the legs over the hips. The more you press the hands down, the lighter you will be.
9.From Tripod Headstand, lower the legs halfway down until they are parallel with the floor. All the way down, stay focused on the lift in your shoulders. Keep the legs extended, the femurs in their sockets, the thighs engaged, and the four corners of the knees lifted. Try to flex your feet to feel this work.
10.Resist rounding the back. Keep your attention in the thoracic spine and shoulder blades. Take them into the body. Minimize how far back the hips move behind the shoulders. There should be no pressure in the cervical spine; the work should be in the arms and shoulders.
11.From here, practice going up and coming down to build strength and grace. By moving slowly, you will build steadiness in the arms and the ability to be relaxed while in complete control.
12. Always breath 7-10 times in one pose.



1.Step your left foot toward the back of your mat to come into warrior I.
2.Bring the left heel to the floor and turn the left toes out to about a 45-degree angle.
3.Begin to bend the right knee over the right ankle.
4.You may need to adjust the length of your stance (front to back).
5.You can also widen your stance (side to side) for greater stability.
6.Make sure to keep the position of your hips that same as it was in mountain pose, that is, hips pointing forward.
7.On an inhale, bring your arms up over your head.
8.The arm position can vary according to the mobility in your shoulders.
9.The classic position is with the palms touching over head, but you may choose to keep the palms separated at shoulder’s distance apart or even bend at the elbows and open your arms like a cactus.
10.A subtle backbend opens the heart and the gaze comes up to the fingertips.
11. Always breath 7-10 times in one pose.