MOUNTAIN
POSE
Tadasana
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The Breath
Deeper Meaning of Tadasana
Your Questions
Hands
What if my wrists are sore?
This is really common in table and plank poses as well. Knowing about discernment is important here. Is the pain sharp and does it increase when you move? or is the discomfort widespread throughout your hands and does it plateau as you breathe and sway? in the video i show you how best to support your hands and wrists. if you have some dumbells, you could try holding them, so your wrists are straight, if not, try making fists instead.
What if my hands keep slipping?
I often see 3 causes of this happening
1. you are straightening your legs too much and pushing all the weight forward see video
2. you are over extending your armpits, losing your hand support see video
3. your mat is genuinely really slippy or your hands are sweating!
what should i be feeling in my shoulders? (so try holding the edges of the mat!)
What do you mean about elbow creases?
the inside part of your elbow (beneath your bicep) can rotate towards the front of your mat see video
Shoulders
What do you mean 'wrap' my shoulders around?
The best way to feel this is with your arms up (see video), so you can experience it without being upside down.
Try this: reach your arms infront of you,
spread fingers wide and rotate hands to the right and left.
now switch on the muscles behind and underneath your shoulders.
then, slowly lift your arms above your head your head, wihtout losing that strnegth in your shoulders.
Why not stretch and open my chest?
There are safer ways to do this (fish, puppy, push the sky), and downward dog is great for strengthening the shoulders, especially in prep for chaturanga. Shoulder injuries are very common in yoga, and this is a common reason why.
What should i be feeling in my shoulders?
they should feel as if they are pushing the floor away, and as square and strong as possible. they shold feel like they are giving a wide support, and that they are sharing the weight with your hands and wrists.
Spine (and pelvis)
How do I get my spine straight?
It's not easy with your bum in the air! Practice straightening your spine in savasana, mountain and then sukhasana poses first. Visual feedback is great, so use a mirror, video yourself, or ask a friend or yoga teacher to tell you.
Do I lift my sit bones or not?
Yes and no... lift them to get in to the shape, then point your tail bone directly away from your spine. if you lift them too much (and your flexiblility allows), you'll arch your spine and we are here for the straightness.
Should i push my chest towards my thighs?
Yes, enough so that you straighten your spine, but avoid pushing past your hands as this will put pressure on your shoulder joint and can cause injury.
Knees (and feet)
How far apart should my hands and feet be?
A good measure is to go from plank, get your hips in line (ish) with your shoulders, and then transition to downward dog from there. you're aiming to feel a balance between your hands and feet so you're carrying equal balance.
How to know where my heels should be?
one common misconception is that they should be flat on the ground. however if we force them down it can overstretch hamstrings, feet and even your spine. so start with the spine, the arms and lastly work to dropping heels to the earth. in this cideo i show youw aht i mean.
What if my hamstrings feel very tight?
this is very common because we love to sit in chairs and sofas. take time to warm up your hamstrings before downward dog, and if it feels ok try slowly pedalling your feet while you breathe, i should you what i mean in this video.