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TADASANA SAMASTHITHI : 1. Stand in your bare feet on a smooth and even surface.

Keep your feet together, with your heels touching the wall. Beginners may find it easier to keep their feet 5 cm (2in) apart. 2. Stretch your arms along your sides, with the palms facing your thighs, and your fingers pointing to the floor. Stretch your neck upward, keeping the muscles soft and passive. 3. Distribute your weight evenly on the inner and outer edges of your feet, and on your toes and heels. Tighten your kneecaps and open the back of each knee. Turn in the front of your thighs. Tighten your buttocks. Pull in your lower abdomen, and lift your chest. 4. Keep your head erect and look straight ahead.Breathe evenly and with awareness. Experience your body and mind as an integrated whole and feel the surge of energy. Stay in the pose for 30 60 seconds.


-Mountain pose with arms stretched upThis is a variation of the mountain pose, with the arms extended upward. Urdhva translates as "upward" in Sanskrit, while hasta means "hands". This is recommended for people in sedentary occupations, as it exercises the arms, and the joints of the shoulders Wrists, knuckles, and fingers.

Stand in your bare feet in Tadasana on an even, uncovered surface. Exhale, and stretching from your waist, lifts your arms in front of you, to shoulder-level. Keep your palms open and facing each other. Raise your arms above your head, perpendicular to the floor. Stretch your arms and fingers. Push your shoulder blades into your body. Stretch your arms further up from your shoulders, keeping them parallel to each other. Extend your wrists, palms, and fingers toward the ceiling. Feel the stretch along both sides of your body. Pull in your lower abdomen. Turn your wrists so that the palms face front. Hold the pose for 20-30 seconds. Breathe evenly.

TADASANA URDHVA BADDHA HASTASANA -Mountain pose with fingers interlockedIn this pose, the brain is relaxed but alert, and you are aware of the intense stretch of your whole body, from your feet to your interlocked fingers. Feel the energy flow upward from your feet to your knuckles.

Stand in your bare feet in Tadasana against a wall, on an even, uncovered surface. Bring your arms toward your chest, with your palms facing the chest. Interlock your fingers firmly, from the base of the knuckles, with the little finger of your left hand lower than the little finger of the right hand. Turn your interlocked palms inside out. Exhale, and stretch your arms out in front of you at shoulderlevel. Then inhale, and raise your arms above your head until they are perpendicular to the floor. Extend your arms fully and lock your elbows. Feel the stretch in your palms. Hold the pose for 30-60 seconds.

-Mountain pose with hands held in the shape of a cow's faceThe asana is a variation of Tadasana, the mountain pose. It activates the muscles of the shoulders and back. The stretch in the arms helps to relieve arthritis in the shoulders, Elbows, wrists, and fingers.

Stand in your bare feet in Tadasana on an even, uncovered surface. Take your left arm behind you and place the back of your left palm on the middle of your back. Raise your right arm. Bend your right elbow and move your hand down, with your palm facing your body. Place your right palm on your left palm and interlink the fingers of both hands. If this proves difficult, touch the fingertips of both hands to each other. Do not force your arms to bend give yourself time to adjust to the action. Consciously relax your arms. Open your right armpit to create space between your chest and your upper right arm. Keep your right elbow pointed up and back, and your right forearm close to your head. Lower your left elbow further. Then place the back of your left wrist on your back. Hold the pose for 20-30 seconds. Repeat the pose on the other side.


-Mountain pose with the arms folded behind the back-

Stand in your bare feet in Tadasana on an even, uncovered surface. Take your right arm behind your back, and hold your left arm just above the elbow. Bend your left arm and take it behind your back. Stretch both legs and imagine you are pulling the skin, muscles, and bones of your legs up to your waist. Hold your right arm just above the elbow with your left hand. Your grip should be firm but not tight. Keep your forearms pressed to your back. Turn in your upper arms slightly. Push your elbows back, but do not allow them to lift. Initially, hold the pose for 20-30 seconds. With practice, increase the duration to 1 minute. You should breathe evenly throughout.