Find yourself in mountain by standing erect with a neutral spine and tailbone.  Feet should be hip-width distance, with the balls of feet and heels firmly grounded into mat.  Gently lift the knee caps, engaging the muscles in your legs - visualize yourself gently spreading the floor boards with your feet. 

Lengthen your spine and create space between your ribcage and pelvis without arching the back. 

Lift the shoulders up and then relax them back and down, lowering your shoulder blades toward your pelvis. With arms alongside your body, make them active by pressing the fingertips toward the earth.  You can roll the palms forward creating space in the chest and shoulders. 

Have the chin parallel to the earth, creating a nice long spine from tailbone to crown. 

You should remember these points of alignment and structure throughout every pose in your practice.

Tadasana is not meant for those with leg, hip, spinal or shoulder pain, hyperlordosis or kyphosis. 

**Never perform, or stay in, a pose that doesn't feel right for your body.**

Send any questions, comments or suggestions for future poses to: serenitythroughbalance@gmail.com