Tadasana - The Mountain Pose

Stand in tadasana, the mountain pose.

Tada means mountain.

The heels sink down, the feet parallel and slightly

apart, the crown of your head rises up;

allow the tailbone to lengthen towards the floor

as you elongate the spine;

the abdominal muscles are gently toned.

Let the shoulders drop, the chin be loose, the chest be open.

INHALE as you take both arms up and over your head

to form THE NUMBER ONE shape, stretching up.

EXHALE or HUM as you lower both arms down.

INHALE as you stretch both arms out from the shoulders

to form THE T- SHAPE.   Keep the arms in line.

EXHALE or HUM as you twist round to one side,

looking at your hand.

Keep your feet or knees to the front, move the hips as little

as possible.

INHALE as you come back to centre.  Repeat on the other side.

EXHALE or HUM as you bring your arms down.

INHALE as you take both legs apart into a TRIANGLE

SHAPE.

EXHALE or HUM as you take your left arm down to your left

leg and make another triangle, bend the knee if you like

and look up at your right arm.

INHALE as you come back to standing and repeat on the

other side.

EXHALE or HUM as you come back to the mountain pose.

INHALE as you take both arms up to form the trunk of

THE ELEPHANT.   Reach up behind you and take food

from a tree for your baby elephant.

EXHALE or HUM as you stretch forward, keeping the

the back long and give food to your baby elephant.

INHALE as you slowly uncurl and come all the way back

to tadasana, the mountain pose.

HUM or BREATHE GENTLY.

Softly close your eyes, observe mind, body and breath.

Your heels sinking down, the crown of your head rising up.

You are tall.

You are strong.

You are powerful.