shan style is a common yoga pose, and the Sanskrit name Tadasana means mountain. Sama means vertical and immovable. Sthiti just stands still. That is to say, stand firmly like a mountain.
This is a basic standing posture. The mountain style can help each joint in a standard position, strengthen the strength of the foot, and can also help you have a good posture in your daily life, bringing a balanced and light feeling. These are the key to practicing yoga postures safely and effectively, and are also the focus of long-term health and well-being. Mountain style is the basis of most standing postures. Very important.
Asana Detailed explanation
Big feet touch each other, the heels are slightly separated, lift the toes upwards, and wake up the soles of the feet. Check your balance to make sure you weigh evenly; if you weigh more on one foot than the other. Pull your ankle toward each other and feel your outer arch lift up and become clear. This should give people the feeling of pressing downwards at the base of their big toes. You may also feel some weight transfer back to your heels. Let the quadriceps participate and lift kneecap to actively balance.
straighten the spine, stretch the top of the head toward the ceiling by extending the spine in a long and tight position by extending the heel down into the ground. In this pose, we try to reduce these bends to extend the spine and decompress the vertebrae, which has the effect of increasing your height. In other words, the spine moves from the curved S position, or, in some cases, the spine may have a major curve that looks like a straight line.
The spine is actually straight and undesirable, but this is the easiest way to describe the feeling of this posture, which strengthens the spine and reduces any excessive bending. This movement is completed in several stages:
- pelvis floats between the two extremes of rotation. Depending on your spine, you may need to rotate forward ("lift up") or backward to find a neutral rotation that supports the lower back.
- lift the chest and expand the chest and back - this is done by spreading the scapula to the sides (laterally), rather than squeezing scapula together behind the back. Be careful not to bend backwards. Meanwhile, the abdominal muscles are activated to prevent the bottom edge of the chest from "opening".
- by raising your arms in front of you, stretching your shoulders forward, then lifting your shoulders to your ears, then moving your shoulders backwards, then bend your arms 90 degrees, and finally move your elbows down and slightly to the side. Continue to expand the shoulders to both sides as described in the previous step. Once your shoulders are in place, hover your palms over the sides of your thighs, but keep your elbows slightly tilted and keep your arm muscles slightly moving by extending your fingers to the mat.
- Looking down along the length of the nose, I felt the back of the skull lift slightly from spine on the neck.
The mountain style in good condition feels that the whole body is aligned on a central vertical axis, which passes through the center of the body along the inner side of the spine, extends upward from the top of the head, down to the heel, and enters the ground.
