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Warrior I

Virabhadrasana

Step by Step

  • Stand with feet together.

  • Ground down evenly through feet and lift up through the crown of your head.

  • Lift your thighs.

  • Lengthen up through all four sides of your waist, elongating spine. Breathe easy.

  • Although Tadasana is a very basic asana or posture, it is the basis and starting point for many standing asanas.

  • Tadasana is important in the context of your overall practice because it allows the body and mind to bring together of the experience of the previous posture and prepare for the next. 

  • As a common and basic posture, Tadasana can help develop body awareness and proper form that will enhance your practice and performance of other postures or asanas.

Different Style? Sometimes a Different Name...

Try not to get too hung up on the name of a posture or asana.  There are different names for a pose depending on the style of yoga being taught.  Tadasana (Iyengar Yoga), "tada" means mountain in Sanskrit, whereas Samasthiti (Vinyasa Krama Yoga) "sama" means upright, straight or balanced and "sthiti"  means stand or stay.can mean the same or similar postures. 

Click on the picture to link to an article in Yoga Journal that offers some great advice on how to properly perform Tadasana and make it work for you...

Mountain Pose

Tadasana

Step by Step

  • Stand with feet together.

  • Ground down evenly through feet and lift up through the crown of your head.

  • Lift your thighs.

  • Lengthen up through all four sides of your waist, elongating spine. Breathe easy.

  • Although Tadasana is a very basic asana or posture, it is the basis and starting point for many standing asanas.

  • Tadasana is important in the context of your overall practice because it allows the body and mind to bring together of the experience of the previous posture and prepare for the next. 

  • As a common and basic posture, Tadasana can help develop body awareness and proper form that will enhance your practice and performance of other postures or asanas.

Different Style? Sometimes a Different Name...

Try not to get too hung up on the name of a posture or asana.  There are different names for a pose depending on the style of yoga being taught.  Tadasana (Iyengar Yoga), "tada" means mountain in Sanskrit, whereas Samasthiti (Vinyasa Krama Yoga) "sama" means upright, straight or balanced and "sthiti"  means stand or stay.can mean the same or similar postures. 

Click on the picture to link to an article in Yoga Journal that offers some great advice on how to properly perform Tadasana and make it work for you...

Downward-Facing Dog

Adho Mukha Svanasana

Adho Mukha Svanasana

  • From all fours (on your hands and knees) bring your hands slightly forward of your shoulders.

  • Middle finger pointing forward with your fingers spread, 

  • Firm your hands down, pressing through the outer edges of the palm and the finger tips - imagine clawing into the ground to create a little suction cup of air in the middle of your palm (Hasta Bandha).

  • Keep your upper arms and shoulders rotated outwards while your forearms rotate in.

  • Tuck your toes under (feet are hip distance apart).

  • On an exhalation, engage your lower belly drawing the navel back to the spine. Press the floor away from you, lift your hips back and up to push yourself back into an upside-down V pose.

  • Keep your knees initially bent to lengthen the spine, taking the hips up and away from you. Then if possible straighten the legs, while maintaining the length in the spine. Taking the top of the thighs and knees back.

  • Press upper arms towards each other, shoulder blades down along the spine, but keeping the space across the tops of the shoulders.

Step by Step

  • From all fours (on your hands and knees) bring your hands slightly forward of your shoulders.

  • Middle finger pointing forward with your fingers spread, 

  • Firm your hands down, pressing through the outer edges of the palm and the finger tips - imagine clawing into the ground to create a little suction cup of air in the middle of your palm (Hasta Bandha).

  • Keep your upper arms and shoulders rotated outwards while your forearms rotate in.

  • Tuck your toes under (feet are hip distance apart).

  • On an exhalation, engage your lower belly drawing the navel back to the spine. Press the floor away from you, lift your hips back and up to push yourself back into an upside-down V pose.

  • Keep your knees initially bent to lengthen the spine, taking the hips up and away from you. Then if possible straighten the legs, while maintaining the length in the spine. Taking the top of the thighs and knees back.

  • Press upper arms towards each other, shoulder blades down along the spine, but keeping the space across the tops of the shoulders.

Step by Step
More Resources for Modifications
More Resources for Modifications
Here is a link to an article in Yoga Journal that offers some great advice on how to modify downward-facing dog...
Here is a link to an article in Yoga Journal that offers some great advice on how to modify downward-facing dog...
Click here to read an article and see more mods from Body Positive Yoga
Click here to read an article and see more mods from Body Positive Yoga