Light on Yoga - Asana 1 - Tadasana

Light on Yoga - Asana 1 - Tadasana

Light on Yoga - Asana 1 - Tadasana
Beginning the Light on Yoga detailed course, we will work through mastering 200 poses outlined by B.K.S Iyengar.
Let's do it together, shall we?
Iyengar breaks the course down, building through asana (pose) difficulty rating 1-60. Doing this, we move through different asanas throughout the weeks, bouncing around the text. By the end of the 300 weeks, we will have practiced and hopefully mastered every asana.

Asana 1

Tadasana, also called Samasthiti, translates to Mountain Pose. So Tada means mountain, and Sama means upright, straight, or unmoved.

This pose has a difficulty level of 1.

This pose is the starting point for all standing asanas.


The benefit of this pose is to help us master the art of standing correctly. Oftentimes, people do not pay attention to the correct method of standing. As a result, we tend to stand with our body weight focused on one foot more than the other. We can see this by looking at the bottoms of our shoes and seeing how the soles have worn. By practicing this asana, we can correct our posture when standing and balance the energy flow in our bodies, helping us evenly distribute our body weight across both feet. It can also benefit the body by toning the buttocks, pelvis, and abdomen. In addition, it can prevent hemorrhoids, reduces sciatica pain, strengthens the knee joints, help treat depression, reduce stress, and boost self-confidence.

How to enter the pose:

  • Begin with your bare feet standing at the top of your mat or flat surface.
  • Bring your feet in line with each other allowing the big toes and heels to come together and touch. If this is uncomfortable, you can spread your feet no more than 2 inches (5 cm) apart. 
  • Allow the weight of your body to be evenly distributed on the inner and outer edges of your feet, toes, and heels. Keep your heel firm and stretched, extended, and relaxed your toes.
  • Press your feet firmly on the floor and stretch both legs upward.
  • Tighten the knees and pull the kneecaps up.
  • Contract your hips and pull up the muscles at the back of the thighs while turning your thighs inward.
  • Tighten your buttock.
  • Pull your lower abdomen inward, lifting the chest.
  • Roll your shoulders back and down, allowing your hands to stretch alongside your body, with your palms facing your thighs and your fingers together and pulling towards the ground.
  • Keep your head and spine in a straight line. Stretch your neck without tensing any muscles. Keep your head upright, looking straight ahead. Your facial muscles should be relaxed.
  • Focus on your breath. Breathe evenly and with intention. 


The wall.

A wall will help you align your body correctly. It also makes adjustments in the pose easier and gives more stability to the final pose.

Recheck your alignment 

*keep both ankles in line with each other.
*legs are aligned.
*raise your sternum.
*don't lift your shoulders.

Stay in this asana for 30-60 seconds.


Video instructions can be found on my YouTube Short Click HERE

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.