🕉️ Sanskrit Name & Pronunciation
Tadasana (tuh-DAHS-uh-nuh)
– Tada = Mountain
– Asana = Pose
This is a modified variation of Tadasana focusing on shoulder opening and intense lateral gaze for greater awareness.
🧩 Pose Type & Gaze
- Pose Type: Standing, Alignment-based
- Modification: Shoulder opener (intense version)
- Drishti (Gaze Point):
- Parshva Drishti (to the right)
- Parshva Drishti (to the left)
📸 Step-by-Step Instructions
- Begin in standard Tadasana (Mountain Pose) with feet hip-width apart.
- Inhale and bring your right arm overhead, and left arm bent with hand near shoulder.
- Turn your head toward the left side (Parshva Drishti) while keeping your spine long and shoulders square.
- Keep the arms active without raising the shoulder blades.
- Hold the pose for 3–5 breaths, then switch sides.
- Exhale and return to center. Repeat for 2–3 rounds.
💪 Physical Benefits
- Improves shoulder flexibility and range of motion
- Enhances postural alignment
- Opens the chest and upper back
- Helps stretch and strengthen lateral torso muscles
🧠 Mental & Energetic Benefits
- Enhances focus through side gaze (Drishti)
- Grounds the mind and body
- Improves mental discipline and spatial awareness
- Helps release stored tension in the upper body
⚠️ Modifications & Precautions
- For stiff shoulders, keep both arms low and gently extend
- Avoid if you have cervical spine issues — consult a teacher first
- Keep core gently engaged to prevent overarching the back
🔁 Preparatory & Counter Poses
Preparatory Poses:
- Tadasana (standard)
- Shoulder Rolls
- Parshva Tadasana (Side Bending)
Counter Poses:
- Uttanasana (Standing Forward Fold)
- Cat-Cow Pose (Marjaryasana-Bitilasana)
🔮 Chakras & Muscle Focus
- Chakras Activated:
- Vishuddha (Throat Chakra) – due to neck rotation
- Anahata (Heart Chakra) – shoulder opening
- Muscles Targeted:
- Deltoids, Trapezius, Rhomboids
- Obliques, Upper Spine, Neck Stabilizers
Related Topics:
🔗 Shoulder-Opening Poses |
🔗 Yoga for Posture |
🔗 Foundational Poses |
🔗 Yoga for Focus & Balance
