1. Tadasana (Mountain Pose)

Description
Tadasana is a standing pose that forms the foundation for many other asanas. Research reveals that such grounding poses improve posture and balance, contributing to better spinal alignment and reduced risk of falls in older adults.

How to Do It
Stand with your feet together, big toes touching, heels slightly apart.
Distribute weight evenly across both feet.
Engage your thigh muscles, lift your kneecaps, and lengthen your tailbone toward the floor.
Roll your shoulders back and down, palms facing forward.
Extend your arms alongside your body, gaze forward, and breathe deeply.

Mountain Pose: How to Do Tadasana

Example of Persons Doing It
This pose is commonly practiced by beginners and athletes alike, such as runners warming up or office workers correcting posture during breaks.

Benefits
Improves posture and body awareness.
Strengthens thighs, knees, and ankles.
Reduces stress and enhances focus, as supported by studies on yoga’s mindfulness effects.

Time Period
Hold for 30 seconds to 1 minute, breathing steadily.

Precautions
Avoid if you have low blood pressure or headaches; modify by widening feet for stability

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