1
00:00:00,000 --> 00:00:01,902
- Hi everyone, 
my name is Adriene,

2
00:00:01,902 --> 00:00:04,838
and welcome to 
Yoga With Adriene.

3
00:00:04,838 --> 00:00:05,973
Ding!

4
00:00:05,973 --> 00:00:08,865
Today we're going 
to learn Tadasana,

5
00:00:08,865 --> 00:00:10,277
one of my favorite poses.

6
00:00:10,277 --> 00:00:14,081
A very basic pose but 
it has a lot going on,

7
00:00:14,081 --> 00:00:16,369
a more than meets 
the eye kind of pose.

8
00:00:16,977 --> 00:00:20,921
So Mountain Pose, or Tadasana,
is great for sciatica,

9
00:00:20,921 --> 00:00:23,190
it's great for stress, 
it's just an overall great,

10
00:00:23,190 --> 00:00:25,372
grounding pose.

11
00:00:25,372 --> 00:00:28,061
Definitely can help 
you improve your posture,

12
00:00:28,061 --> 00:00:29,629
and it's a great 
little container for

13
00:00:29,629 --> 00:00:31,638
tapping into the breath.

14
00:00:31,638 --> 00:00:35,002
So let's hop on the 
mat and learn Tadasana.

15
00:00:35,002 --> 00:00:38,565
(upbeat music)

16
00:00:46,847 --> 00:00:49,535
Okay, so to begin we're going

17
00:00:49,535 --> 00:00:53,523
to be standing on our feet.

18
00:00:53,523 --> 00:00:56,723
I'm gonna take my feet,
and I can do this,

19
00:00:56,723 --> 00:00:59,393
typically in a yoga class
this is a basic foundational

20
00:00:59,393 --> 00:01:03,496
pose that you often do 
at the front of your mat,

21
00:01:03,496 --> 00:01:05,933
but stand anywhere on your
mat or if you don't have a mat

22
00:01:05,933 --> 00:01:07,200
and you're on the floor, great.

23
00:01:07,200 --> 00:01:09,603
Stand anywhere in 
your house that you like.

24
00:01:09,603 --> 00:01:12,639
Or in your office, 
or wherever you are.

25
00:01:12,639 --> 00:01:16,710
And let's bring the feet 
hip-width apart to start.

26
00:01:17,816 --> 00:01:21,682
And because I have been 
practicing building my poses

27
00:01:21,682 --> 00:01:24,985
from the ground up, I'm going
to immediately think about

28
00:01:24,985 --> 00:01:28,258
my foundation, that 
which is touching the earth,

29
00:01:28,258 --> 00:01:30,490
and look down at my feet.

30
00:01:30,490 --> 00:01:32,392
I'm going to lift my toes...

31
00:01:32,392 --> 00:01:34,561
I got distracted by 
my own toes there, sorry,

32
00:01:34,561 --> 00:01:38,065
'cause I realized you're all
going to see my bling toe,

33
00:01:38,065 --> 00:01:42,069
which there's a great 
story behind my big toe art.

34
00:01:43,126 --> 00:01:44,237
It's a new thing for me

35
00:01:44,237 --> 00:01:46,873
and I will write 
that story on my blog.

36
00:01:46,873 --> 00:01:50,310
So if you're curious you can
read that story on the blog.

37
00:01:50,310 --> 00:01:51,912
Let's stay focused together.

38
00:01:51,912 --> 00:01:53,780
Tadasana, the Mountain Pose.

39
00:01:53,780 --> 00:01:56,483
Starting at the feet, 
I'm going to lift my toes,

40
00:01:56,483 --> 00:01:58,552
and right away I'm gonna 
see if I can connect

41
00:01:58,552 --> 00:02:01,321
all four corners 
of my feet, okay?

42
00:02:01,321 --> 00:02:03,457
So that's the ball joint of
the big toe, the ball joint

43
00:02:03,457 --> 00:02:07,427
of the pinky toe, and the
back two corners of the heels.

44
00:02:07,427 --> 00:02:09,763
So I'm going to turn to the
side here just so you can see

45
00:02:09,763 --> 00:02:13,530
that when I lift my feet 
I can really tell if I've been

46
00:02:13,530 --> 00:02:15,702
sitting in the 
front part of my feet,

47
00:02:15,702 --> 00:02:18,739
or if I tend to hang 
out on the back part,

48
00:02:18,739 --> 00:02:21,938
by lifting the toes 'cause
then it requires me to go

49
00:02:21,938 --> 00:02:25,014
through all four 
corners of the feet.

50
00:02:25,014 --> 00:02:27,347
We also call this in yoga,
in Hatha Yoga,

51
00:02:27,347 --> 00:02:29,349
four part standing.

52
00:02:29,349 --> 00:02:31,084
So that's where 
that comes from is

53
00:02:31,084 --> 00:02:34,254
ball joint of the big toe,
ball joint of the pinky toe,

54
00:02:34,254 --> 00:02:36,523
and the back two 
corners of the heels.

55
00:02:37,391 --> 00:02:39,659
So I'm going to 
spread my toes wide,

56
00:02:39,659 --> 00:02:41,932
and then I'll relax my 
toes back down once I have

57
00:02:41,932 --> 00:02:45,165
more of an awareness or 
consciousness of my footing,

58
00:02:45,165 --> 00:02:47,475
or where I distribute my weight.

59
00:02:48,235 --> 00:02:52,039
That alone is worth the price
of your time in this video.

60
00:02:52,039 --> 00:02:54,875
Just understanding 
where we carry our weight.

61
00:02:54,875 --> 00:02:56,977
And you'll notice the 
more you start to practice this

62
00:02:56,977 --> 00:03:00,490
four part equal standing,

63
00:03:00,490 --> 00:03:03,583
the more comfortable 
we become in our bodies.

64
00:03:03,583 --> 00:03:06,486
The posture improves 
naturally and we just gain

65
00:03:06,486 --> 00:03:08,522
more awareness of 
how we stand regularly.

66
00:03:08,522 --> 00:03:10,316
And it makes sense, 
because if we're hanging out

67
00:03:10,316 --> 00:03:12,759
here all the time, with a child,

68
00:03:12,759 --> 00:03:15,195
or just carrying things 
all the time, then we need

69
00:03:15,195 --> 00:03:18,598
to take the time, consciously,
to counteract that.

70
00:03:18,598 --> 00:03:21,334
Even in line, paying bills
at HEB, sometimes I'm like,

71
00:03:21,334 --> 00:03:24,004
"Oh my god, this person cut me!

72
00:03:24,004 --> 00:03:25,605
"Who cuts people anymore?!"

73
00:03:25,605 --> 00:03:27,574
And then I'll just 
take a deep breath,

74
00:03:27,574 --> 00:03:29,943
and come to my 
four part standing,

75
00:03:29,943 --> 00:03:32,179
just building a little 
bit more awareness in the body

76
00:03:32,179 --> 00:03:34,332
and becoming a happier person.

77
00:03:35,382 --> 00:03:36,716
But back to the pose.

78
00:03:36,716 --> 00:03:41,154
So I'm going to lift the toes,
then I'll relax them down.

79
00:03:41,154 --> 00:03:44,091
And, let's see, we're 
at feet hip-width apart.

80
00:03:44,091 --> 00:03:46,693
Then I'm going to 
travel up from my foundation,

81
00:03:46,693 --> 00:03:50,337
drawing energy up 
from the arches of the feet

82
00:03:50,337 --> 00:03:53,800
all the way up through 
the legs, engaging the legs,

83
00:03:53,800 --> 00:03:57,337
all the way up through 
the groin, the pelvis area,

84
00:03:57,337 --> 00:03:59,673
and then of course, traveling 
up the spine through, up the

85
00:03:59,673 --> 00:04:04,144
crown of the head, fingertips
relaxing down at my sides.

86
00:04:04,144 --> 00:04:06,893
So Mountain Pose, or Tadasana,

87
00:04:06,893 --> 00:04:11,952
it's as if the tip of my head
is the top of the mountain,

88
00:04:12,937 --> 00:04:15,592
and then my 
fingertips grazing the sides.

89
00:04:15,592 --> 00:04:20,093
You can turn your palms 
open or keep them parallel.

90
00:04:20,460 --> 00:04:22,496
This is a good moment to
give a shout-out to my family

91
00:04:22,496 --> 00:04:24,631
and friends in Colorado.

92
00:04:24,631 --> 00:04:28,301
Mountains. The Rocky Mountains.

93
00:04:28,301 --> 00:04:30,237
And now for some action points.

94
00:04:30,237 --> 00:04:33,940
So the great 
thing about Tadasana is,

95
00:04:33,940 --> 00:04:38,941
and this is great for sciatica,
by the way, great posture pose.

96
00:04:40,280 --> 00:04:42,883
I want to notice right away,
and I'll turn to the side here,

97
00:04:42,883 --> 00:04:46,787
I want to notice if my heart
is beginning to collapse in

98
00:04:46,787 --> 00:04:49,156
and I'm finding this 
roundness in the spine.

99
00:04:49,156 --> 00:04:51,625
And so of course I'll 
want to loop the shoulders open

100
00:04:51,625 --> 00:04:53,960
and find that 
natural lift in the heart,

101
00:04:53,960 --> 00:04:56,053
that lift in the sternum.

102
00:04:56,053 --> 00:04:58,832
This is going to allow 
me to draw my navel in,

103
00:04:58,832 --> 00:05:03,337
supporting the belly 
and toning the belly,

104
00:05:03,337 --> 00:05:05,687
so we can get beach body ready,

105
00:05:05,687 --> 00:05:08,061
as my friend Dustin likes to say.

106
00:05:09,075 --> 00:05:13,513
And as I loop the shoulders,
draw the navel in,

107
00:05:13,513 --> 00:05:17,717
open my heart, 
I have what I kind of call

108
00:05:17,717 --> 00:05:19,519
"Adriene getting carried away"

109
00:05:19,519 --> 00:05:23,156
which is like, I'm like "Oh yes. 
Feels so good. Yoga!"

110
00:05:23,156 --> 00:05:25,692
And then I start to feel 
this pressure and pain in my

111
00:05:25,692 --> 00:05:28,028
lower back, and I'm 
like "I feel so open!"

112
00:05:28,028 --> 00:05:29,529
And then, pain.

113
00:05:29,529 --> 00:05:34,467
So I'll take that awareness,
that check-in, and I'll scoot

114
00:05:34,467 --> 00:05:38,672
my tailbone in to support 
this openness that I have.

115
00:05:38,672 --> 00:05:41,841
So I'll literally, I'm gonna
exaggerate for a second,

116
00:05:41,841 --> 00:05:45,545
so I'm going from here,
like Titanic...

117
00:05:46,427 --> 00:05:49,016
Titanic. I love Titanic.

118
00:05:49,016 --> 00:05:52,752
So I'm going to go from here
to scooping my tailbone in

119
00:05:52,752 --> 00:05:55,088
to meet the pubic bone,
or the pelvis,

120
00:05:55,088 --> 00:05:57,557
which also tones my belly 
naturally without having to

121
00:05:57,557 --> 00:05:59,826
hold any tension,
but engages it.

122
00:05:59,826 --> 00:06:02,229
So navel draws in as 
the tailbone scoops in,

123
00:06:02,229 --> 00:06:04,083
I've opened my 
shoulders and my heart.

124
00:06:04,083 --> 00:06:08,668
And now you're starting to see
that I'm not forward or back,

125
00:06:08,668 --> 00:06:11,137
but I'm centered, 
head over the heart,

126
00:06:11,137 --> 00:06:13,406
heart over the pelvis.

127
00:06:13,406 --> 00:06:18,178
And then it's like, okay, well
boring, Mountain Pose, Tadasana.

128
00:06:18,178 --> 00:06:21,248
In kids' yoga we 
go "Tada!...sana"

129
00:06:22,171 --> 00:06:24,040
But actually 
it's all but boring.

130
00:06:24,040 --> 00:06:28,121
It's a very conscious place,
where I'm present with

131
00:06:28,121 --> 00:06:31,391
the breath and there's a 
lot of activity going on,

132
00:06:31,391 --> 00:06:35,228
where I'm actually engaged 
from the crown of the head

133
00:06:35,228 --> 00:06:37,457
all the way down to my heels.

134
00:06:37,457 --> 00:06:40,900
I'm drawing energy 
up from the earth,

135
00:06:40,900 --> 00:06:43,069
and the tops of the 
thighs have this really sweet

136
00:06:43,069 --> 00:06:44,633
inner rotation.

137
00:06:45,572 --> 00:06:48,208
They're rotating 
in towards each other,

138
00:06:48,208 --> 00:06:52,612
out towards the wall behind
you, or the windows behind me.

139
00:06:52,612 --> 00:06:54,648
Right? And then same thing,
just to show you a little

140
00:06:54,648 --> 00:06:59,023
exaggerated version is 
I have this engaging quality

141
00:06:59,920 --> 00:07:02,622
in the legs, where the 
tops of the thighs, the quads,

142
00:07:02,622 --> 00:07:05,258
are rotating in and 
out towards the back wall.

143
00:07:05,258 --> 00:07:07,603
And a great way 
to feel this, actually,

144
00:07:07,603 --> 00:07:10,797
is if you have a block, 
or you can just, I don't know,

145
00:07:10,797 --> 00:07:12,832
put your smartphone 
in-between your legs?

146
00:07:12,832 --> 00:07:14,034
Don't do that. 
But you can put

147
00:07:14,034 --> 00:07:17,103
anything substantial or square

148
00:07:17,103 --> 00:07:19,706
between the legs. 
How about a yoga block?

149
00:07:19,706 --> 00:07:22,042
And this is just a great 
place for me to feel

150
00:07:22,042 --> 00:07:23,353
that engaging quality.

151
00:07:23,353 --> 00:07:26,046
So here I'm kind of 
standing with my pelvis forward.

152
00:07:26,046 --> 00:07:27,480
A lot of us stand 
like this naturally,

153
00:07:27,480 --> 00:07:30,196
putting a lot of 
pressure on the lower back.

154
00:07:30,196 --> 00:07:33,987
But with the block there 
I feel this intense squeezing

155
00:07:33,987 --> 00:07:37,157
sensation, and when 
I rotate my thighs towards

156
00:07:37,157 --> 00:07:39,326
each other and 
towards the wall behind me,

157
00:07:39,326 --> 00:07:41,030
it's almost like 
a Pez dispenser,

158
00:07:41,030 --> 00:07:43,163
I really feel that action.

159
00:07:43,163 --> 00:07:47,343
And now my legs are like,
"whoo," working like mad.

160
00:07:47,343 --> 00:07:49,235
So I'll just come 
into alignment here,

161
00:07:49,235 --> 00:07:52,706
just so we can 
experience the full thing.

162
00:07:52,706 --> 00:07:56,242
Navel drawing back, 
heart lifted, shoulder blades,

163
00:07:56,242 --> 00:07:58,156
shoulder blades are 
coming together,

164
00:07:58,156 --> 00:08:00,546
melting down towards the tail,

165
00:08:00,546 --> 00:08:03,400
and the tail is scooping 
in to meet the pelvis.

166
00:08:04,884 --> 00:08:06,986
I would invest in a block,
it's awesome.

167
00:08:06,986 --> 00:08:08,988
If I had tons of 
money I would say

168
00:08:08,988 --> 00:08:10,890
"Send me an email and 
I'll send you a block."

169
00:08:10,890 --> 00:08:12,900
Maybe one day, but not today.

170
00:08:13,693 --> 00:08:18,237
Someday it will happen. 
Blocks for everyone!

171
00:08:18,237 --> 00:08:19,866
Another great way to...

172
00:08:19,866 --> 00:08:22,411
I shouldn't make 
promises I can't keep.

173
00:08:22,411 --> 00:08:24,270
Another great way 
to practice this pose,

174
00:08:24,270 --> 00:08:28,108
particularly for beginners, 
is to back it up against a wall.

175
00:08:28,108 --> 00:08:31,690
And use the wall 
to really check in

176
00:08:31,690 --> 00:08:34,639
with that alignment
of the head over the heart,

177
00:08:34,639 --> 00:08:36,549
the heart over the pelvis.

178
00:08:37,984 --> 00:08:40,887
Then once I'm here in Tadasana,

179
00:08:40,887 --> 00:08:43,556
tops of the thighs 
rolling in together,

180
00:08:43,556 --> 00:08:45,846
tailbone scooping under 
to meet the pelvis bone,

181
00:08:45,846 --> 00:08:48,027
heart open, shoulders open,

182
00:08:48,027 --> 00:08:50,430
let your armpit chest 
breathe sometimes.

183
00:08:50,430 --> 00:08:53,967
Long neck, lengthening 
through the crown of the head.

184
00:08:53,967 --> 00:08:56,534
Of course, I'll begin 
to tap into my breath.

185
00:08:57,641 --> 00:09:00,273
What good is doing the asana,
or the pose,

186
00:09:00,273 --> 00:09:03,443
without marrying 
it to the breath?

187
00:09:04,677 --> 00:09:07,714
And then from here 
I can close my eyes,

188
00:09:07,714 --> 00:09:09,949
and if you close your 
eyes you may start to feel

189
00:09:09,949 --> 00:09:12,118
a little drunk, a little wobbly.

190
00:09:12,118 --> 00:09:15,110
So that's okay.

191
00:09:15,110 --> 00:09:18,458
Just hold onto your foundation,
spread the toes,

192
00:09:18,458 --> 00:09:21,194
stay rooted in all 
four corners of the feet.

193
00:09:21,194 --> 00:09:23,430
And if you still start 
to feel a little unbalanced

194
00:09:23,430 --> 00:09:26,232
or dizzy, or like 
"I don't know if this is safe,"

195
00:09:26,232 --> 00:09:29,436
just part the eyes open,
and find a Drishti,

196
00:09:29,436 --> 00:09:32,505
or a focal point on the 
earth to kind of hold onto.

197
00:09:32,505 --> 00:09:35,475
A great tip for balancing poses
to talk about another day.

198
00:09:35,475 --> 00:09:40,452
But holding onto a 
little piece of lint or a little

199
00:09:40,452 --> 00:09:44,684
heart-shaped piece of grass
or dirt or dust or whatever

200
00:09:44,684 --> 00:09:46,266
on the earth.

201
00:09:46,266 --> 00:09:49,310
Holding onto that 
as we lift and lengthen

202
00:09:49,310 --> 00:09:51,925
and engage the full body.

203
00:09:52,759 --> 00:09:56,296
Often we'll bring the 
palms together here in Tadasana,

204
00:09:56,296 --> 00:09:58,798
lifting the 
sternum to the thumbs,

205
00:09:58,798 --> 00:10:01,935
lengthening through 
the crown of the head.

206
00:10:01,935 --> 00:10:04,671
And another option that's super
yummy just while we're here

207
00:10:04,671 --> 00:10:07,807
is we can take the fingertips,

208
00:10:07,807 --> 00:10:10,777
bring them up behind 
the tailbone here,

209
00:10:10,777 --> 00:10:13,746
still checking in with 
the lower body, going through

210
00:10:13,746 --> 00:10:17,784
all my checkpoints of 
Mountain Pose, or Tadasana,

211
00:10:17,784 --> 00:10:19,959
but this time I'll 
interlace the fingertips,

212
00:10:19,959 --> 00:10:22,889
draw them down past the 
tailbone towards the heels,

213
00:10:22,889 --> 00:10:25,989
navel to spine, 
as I open up the shoulders,

214
00:10:25,989 --> 00:10:28,228
open up the chest.

215
00:10:28,228 --> 00:10:31,331
If I can bring the 
palms together here, I will.

216
00:10:31,331 --> 00:10:35,735
Otherwise I'll just keep 
the wrists nice and square.

217
00:10:35,735 --> 00:10:39,659
Shoulder blades drawing together
and down, creating space.

218
00:10:39,659 --> 00:10:42,679
Counteracting all those 
hours at the computer

219
00:10:42,679 --> 00:10:44,931
or anything that we do 
with the shoulders rounded,

220
00:10:44,931 --> 00:10:47,210
which is almost 
everything. Heyo!

221
00:10:47,210 --> 00:10:49,979
And fingertips drawing down,

222
00:10:50,732 --> 00:10:53,520
allowing the shoulders

223
00:10:53,520 --> 00:10:56,483
to rotate away from 
the ears, heart lifted.

224
00:10:56,483 --> 00:11:01,594
Yummy. Open chest. 
Open heart.

225
00:11:02,829 --> 00:11:04,364
Mountain Pose.

226
00:11:04,364 --> 00:11:06,366
We can also do this 
with the feet flush together,

227
00:11:06,366 --> 00:11:09,449
but I say as a beginning point
it's nice to go hip-width apart

228
00:11:09,449 --> 00:11:11,905
the bones stacked,
heels underneath the hips

229
00:11:11,905 --> 00:11:14,240
just for balance and stability.

230
00:11:16,679 --> 00:11:17,977
Tadasana.

231
00:11:18,778 --> 00:11:23,449
Okie-doke, so that was 
Mountain Pose, or Tadasana.

232
00:11:23,449 --> 00:11:25,485
Or Tada!...sana.

233
00:11:26,757 --> 00:11:29,175
The great thing about 
Tadasana is you can do it

234
00:11:30,072 --> 00:11:34,027
anywhere, everywhere. 
Anywhere and everywhere.

235
00:11:35,504 --> 00:11:37,230
Not everywhere.
(chuckles)

236
00:11:37,230 --> 00:11:39,332
I'm thinking 
about liability here.

237
00:11:39,332 --> 00:11:41,067
Not everywhere, but 
you get what I'm saying.

238
00:11:41,067 --> 00:11:43,503
It's great pose to check in
with your posture, with your

239
00:11:43,503 --> 00:11:46,506
alignment, great container
for breath as I've said before.

240
00:11:46,506 --> 00:11:48,084
You can do it in 
the grocery store or

241
00:11:48,084 --> 00:11:52,358
you can do it at the bar,
you can do it on the mat.

242
00:11:52,358 --> 00:11:54,347
Anywhere and everywhere.

243
00:11:54,347 --> 00:11:57,660
Leave comments! 
Read the blog

244
00:11:57,660 --> 00:12:02,855
if you want to talk about
my bling big toe, let's chat.

245
00:12:02,855 --> 00:12:05,491
I'll tell you the story.

246
00:12:05,491 --> 00:12:07,460
Subscribe to the 
channel if you haven't already,

247
00:12:07,460 --> 00:12:11,337
and see you next time.
Thank you so much.

248
00:12:11,337 --> 00:12:12,781
Namaste.

249
00:12:12,781 --> 00:12:17,087
(upbeat music)