Tadanasana

 

tadanasana 1raise arms

Come to stand with your feet hip width apart

Lift up all your toes and let them spread out, then drop them down creating a wide solid base. Lift your heels and as you bring your heels back to the floor find your pivot point in your feet.

Bring your weight evenly onto all four corners of both feet.

Let the feet and the calves root down into the floor.

As you exhale engage the belly, drawing your navel slightly towards your spine..

Widen the collar bones and make sure the shoulders are parallel to the pelvis. Lift the chest from the sternum to lengthen your spine.

The neck is long, the top of the head rises toward the ceiling/ sky the chin is tucked in and the shoulder blades slide down the back.

As you inhale raise the arms to the side and bring the palms together pointing to the sky/ ceiling.

As you exhale bring your arms down and move the hands in front of your chest, palms together.

Repeat a few times; observe and witness your breath, thoughts, feelings and sensations; do this three times a day for at least 5 minutes.

Try this: As you raise your arms above your head, repeat in your mind “I”, as your lower your arms bring  into your mind the word “Am” and bring your palms in front of your chest, close to the heart. You are lengthening your exhale, your mind stays focus and clear. How do you feel after a few rounds?

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