beginner level

• Lengthen the spine upward
• Chin parallel to the floor
• Shoulders down
• Chest open, sternum lifted
• Keep the lower back flat, avoid arching
• Pelvis tucked
• Activate the glutes
• Engage the abdomen
• Pubic bone towards the navel
• Spread the toes like a fan
• Keep the big toes close together, heels may not touch
• Kneecaps lifted
• If hypermobile knees, avoid fully extending the legs, engage the muscles
• Shift the weight backward onto the heels, maintain contact between the soles and the surface

Tadasana. One of the key and fundamental asanas, correct execution of which reveals the principles of working in most poses and helps to feel the activity of each muscle group. This brings energy, warms the body, improves posture, and helps to realize the center of balance in the body.