Tadasana
This week, we were asked to write about our favourite asana and why we like it.
An asana is not a posture which you assume mechanically. It involves thought, at the end of which a balance is achieved between movement and resistance. ~ B.K.S. Iyengar
When we think of asanas, we most commonly think of something that would look like a pretzel. Basically the more complicated the asana, the more advanced you are in your learning? Not at all. We don’t have to go upside down or curl up into weird positions to understand the true essence of yoga.
This is why Id like to speak of one of the most fundamental asanas which I have grown to love.
Samasthiti comes from the Sanskrit root words sama, meaning “same,” “equal” or “upright,” and sthiti, meaning “to establish” or “to stand.”
Samasthiti (Equal Standing) is a command to attention, to stand in balanced stillness. It is the practice of standing with equal, steady, and still attention.
In certain styles of yoga, samasthiti varies from tadasana. For example, in Vinyasa Krama Yoga, samasthiti is performed with the heels grounded, whereas tadasana is performed with the heels lifted, balancing on the toes. Other schools state that although the anatomical position is the same in both asanas, tadasana is a pose, while samasthiti is more of a command of attention, bringing you into the present moment.
So what is the difference between Tadasana and Samasthiti? In it’s simpilist terms Tadasana is a pose while Samasthiti is a command of attention.
Looking at the roots it becomes quite clear. Tadasana (tada = mountain / asana = pose) translates to Mountain Pose. Tadasana (Mountain Pose) is the posture that invokes Samasthiti.
Nothing lasting can be built on a shaky foundation.
This pose is considered by many yoga traditions to be the starting point of asana practice. It helps to create a space within the body and to bring the focus to your breath and practice. Now what really is straight? If I had to give you commands on how to stand straight, the steps would probably go like this.
- Bring your feet together. Make sure your big toes are touching each other, spread your smaller toes for better balance.
- Straighten your knees, make sure they are not hyper extended backwards or bent too forward.
- Hold your thighs tight.
- Clench your butt and hold your pelvis in a firm position such that you can feel it balanced, lengthen your tailbone towards the floor.
- Pull your abdomen in.
- Lift your ribs up.
- Straighten your spine, especially your lower back.
- Pull your shoulders back.
- Lift your chest up.
- Make sure your neck is in line with your spine.
- Slightly bend your chin towards your sternum and look straight and raise the crown of the head towards the ceiling.
- Make sure your hands are engaged and placed close to your thighs.
- Fingers straight and together.
- Make sure your gaze is focused right in the front, and don’t blink.
- Focus on your breath and hold the asana until instructed otherwise.
All of these actions are then executed in subsequent poses, as all poses are some form of Tadasana.
Ever though standing straight would have so many steps? Its an unfortunate tendency we have developed to feel as though only the tough things in life can teach us lessons. If we pay really close attention, its the simple things, ones we really always overlook that have the most benefit.
Considering our current state of health affairs in the world, where most of us are sitting in front of a digital device or running up and down or waiting for things, we have developed horrible postures. Lower back aches, back aches, neck problems, knee issues, I mean you and I both know that this list can go on..
Personal Experience
I for one have been practicing yoga for over 5 years now, and have been overlooking this very important asana until recently. Everytime I was commanded into tadasana my mind would say “ ah, finally, one asana in which I can relax” and I would stand sloppily and let my mind wander away to glory until the next command for the more “interesting or cool” asana was given.
I wish to highlight my personal difficulties while standing in this asana. I have hyper extended knees. Over my many years of practice, no one had ever really pointed it out. So id go on standing with my knees really pulled back, so much so, that it would be curved into a concave shape. It was only recently that I learnt that its not right and we have to bend our knees slightly to correct that.
It turned out to be so hard for me as my muscle memory was used to my habit of over extension. I also had a habit of pushing my pelvis in front while standing, this lead to my lower back curving abnormally and weakening my lower back. Staying in my corrected tadasana became a real effort.
I started over some time really noticing how I stood if I was waiting for a friend, buying something from a store, was on my phone, my flaws became really evident and I started correcting it as soon as it came to my attention.
Its only obvious to state that this has helped massively. Think again, here I am writing so much just about.. standing upright in an asana.
“In the correct positioning of Samasthiti, the mind is engaged in watching the limbs and trunk, resulting in a turning of the mind inward towards the core”
Try this!
Now here is something that I think is very important to note. There is a common misconception that yogasanas are all about physicality and muscles and flexibility and everything to go with just the body. Its quite otherwise, the physicality is one aspect, equally important is your state of mind while performing asanas.
In fundamental tadasana, can you close your eyes and focus on your breath while maintaining a state of meditation? It would be great if you could get off your chair for 2 mins, and try this out. Just follow my steps mentioned above. Close your eyes and stay there for 3 minutes, concentrating on your breathe and noticing all our thoughts entering that moment.
Would be lovely to know what you experience and feel, please do share if you do participate.
Just like our motorised vehicles have gears.. so many of them. Whats key is that each vehicle with gears needs to be in a state of — — — to begin? NEUTRAL. Samasthiti is that state of neutral. Before we dive deep into asana practise, samasthiti commands us to focus completely, and get ready for the asanas to come.
Just because we all unfortunately need incentives for doing something, here are the benefits.
- Improves posture.
- Strengthens thighs, knees, and ankles.
- Increases awareness.
- Steadies breathing.
- Increases strength, power, and mobility in the feet, legs, and hips.
- Firms abdomen and buttocks.
- Relieves sciatica.
- Reduces flat feet.
- Develops strength and flexibility simultaneously, especially in the spine
- Relieves tension, aches, and pains throughout the body
- Improves blood circulation
- Encourages healthy digestion and elimination
- Leaves you feeling refreshed and rejuvenated
- Expels dullness and depression
- Harmonizes the body and mind
- Increases energy and enthusiasm
Precautions
As this pose can involve prolonged periods of standing, those suffering from the following conditions should practice the pose with caution:
- Headache
- Insomnia
- Low blood pressure
Samasthiti is both physically and mentally a grounding pose, and can be used to cultivate a connection with the earth. It can be deepened by closing the eyes to challenge the balance further. In Ashtanga Vinyasa yoga, the drishti for samasthiti is the end of the nose, or nasagra drishti, which helps to make the pose more introspective.
All three bandhas — uddiyana, mula and jalandhara — can be engaged during samasthiti.
So if you hear a teacher say Samasthiti while you are standing in Tadasana, recognize what they are asking you to do is bring your attention to your stance and establish a firm and equal stance! I for one absolutely love the feeling in this stance now and look forward to attaining a state of neutral :)
BKS Iyengar says, “Once we can master ‘tadasana’ then all the other poses come.”
