Tadasana appears to be a simple pose, but it can take a bit of practice to get it right. Its aim is to teach you to stand correctly – relaxed, still and balanced. It’s the foundation for many other yoga poses such as the standing goddess stretch featured here.
The combination of Tadasana and standing goddess works in conjunction with your breath to create a flowing sequence designed to improve your posture, gently work your abs and ease tension in your upper body.
It’s a great sequence to include in your postnatal yoga as it allows you to gently get back into exercise, movement and stretching without risk of over-doing it. Lastly, at the end there’s a reassurance that you’re doing a great job as a new mum.
These programs have been created by:
Katie Brown yoga teacher and infant massage specialist
Tadasana mountain pose & standing goddess stretch pose step by step
- Stand on your yoga mat or rug in Tadasana – the mountain pose. With your feet together and your inner arches drawn up, feel your weight supported evenly on both feet
- Spread your toes wide, tuck your tailbone under and draw up your pelvic floor
- Lift your ribcage up and roll your shoulders up and down, allowing them to sink away from your ears
- Draw the crown of your head up towards the ceiling
- Tuck your chin in slightly so the back of your neck is long and your face is soft
- Take 3 deep breaths, feeling grounded and strong in the lower body and light and long through the upper body
- Now inhale and come up to the balls of your feet as you lift your arms above your head and bring your palms together
- Deeply exhale through the mouth as you bring your hands together at your heart’s centre
- When you are ready to inhale, take your hands behind you, interlock your fingers and soften your knees
- Tuck your chin in as you raise your arms behind you
- On your next exhalation, bring your hands in front of your chest, interlock your fingers and push your palms away, while simultaneously rounding your spine
- As you inhale, raise your arms above your head once more, pushing your palms towards the ceiling, while easing your shoulders away from your ears
- Repeat 3 more times
- Inhale as you raise your arms up and come up on the balls of your feet. Exhale as you bring your arms down. Inhale as you interlock your fingers behind you, exhale as you bring your arms to front, interlock your fingers and push your palms away while curving your spine. Remember to soften your knees and tuck in your chin as you raise your arms
- Keep taking long slow breaths as you continue this sequence
**Remember to draw your naval towards your spine as you exhale. This tones your abdominal muscles. The stretch will help to ease tension in the upper body, neck and shoulders
- Finish with your hands in prayer at your heart centre and take your forehead to your fingertips in acknowledgement of the amazing job you are doing as a mother
Next try pelvic tilt & abdominal cat
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Last Published* July, 2023
*Please note that the published date may not be the same as the date that the content was created and that information above may have changed since.