Tadasana, Ancient Mountain Pose or Samasthiti isn’t mentioned in ancient hatha yoga books; therefore it isn’t described in detail in many of the early sutras. It’s the foundation for many other postures based on the same or similar principles. Yoga Nidra is a complex system of postures based on the physiology and anatomy of the human body; these are the reasons it works so well as a stand alone system. Ancient texts only briefly mention it’s benefits as an exercise. Samasthiti has been described as a powerful, penetrating, and meditative posture that induces deep tranquility, and is ideal for increasing self-awareness and awareness. Nyingm Shambhavi (Mountain pose) is another ancient posture associated with Samasthiti; this one is used to increase the mind’s flexibility and strength.
This technique is easy to learn and is often used as an alternative to poses like Bikram yoga and Ashtanga yoga. It works on the upper and lower back as well as the legs. The pose is usually taken by lying flat on your back with both of your knees bent, with your feet flat on the floor. Arch your back by pulling your shoulders back, until the upper portion of your spine, including the neck, upper and lower ribs, and scapulae (the middle portion of the spine) are in a straight line. In tadasana yoga, the upper portion of the spine is the target; use your legs to lift your upper body off the floor.
Begin the pose by inhaling and exhaling slowly. Inhale through your nose, allowing the air to enter your lungs. Turn your face away from the floor, open your mouth slightly, and allow air to come in. Inhale slowly and exhale forcefully through your mouth. Slowly and gently, but in a smooth flowing movement, guide your arms and legs in a circular motion throughout the tadasana yoga position.
You may find that taking a rest in the halfway pose is useful for the development of the muscles used in this posture. However, you should not permit your head to drop to the floor. While you are in the half-lotus posture, practice keeping your eyes closed and your head down.
Some of the postures in yoga sequence are done with the assistance of props such as ropes, bolsters, chairs, blocks, or bolster stands. A rope in the lower position of the tadasana yoga may help you to keep the body in alignment as you rise up. If you cannot comfortably lie flat on your back in the half-lotus posture, use a block or chair.
The next step of the tadasana breath awareness exercise is to relax your whole body. In the standing position, bend the knees so that the shinbone is slightly raised. Keep the arms at your sides, allowing your hands to hang down naturally at your sides. Turn the neck so that the top of the head touches the floor, allowing the breath to flow through your nostrils.
The final part of this yoga series is the sun salutation. You should have one hand placed on your chest and the other on your belly. Keep your feet together and bend the spine in order to bring the hands to the heart and to open your palms just enough to touch the Sun Salutation.
To complete the tadasana, inhale through the nose while keeping your eyes closed and turn the face toward the ceiling. Exhale completely through the mouth. Inhale deeply through your nose, drawing the breath all the way out through your nose and out through your mouth. End the tadasana with a controlled raise of the buttock muscles.