PM Narendra Modi's graphic animation teaches how to do Yoga ( TADASANA)
- 6 years ago
PM Narendra Modi's graphic animation teaches how to do Yoga ( TADASANA)
Tadasana : Sanskrit: ताडासन; IAST: Tāḍāsana) and Samasthiti (IPA: [sɐmɐst̪ʰit̪ih]; Sanskrit: समस्थिति; IAST: samasthitiḥ) are two names for a common standing yoga posture.[2] is an asana. Depending on the Yoga lineage practiced, Samasthitiḥ and Tāḍāsana may refer to the same asana or two similar asanas
Key aspects
Key aspects of Tāḍāsana are:
Feet are together or if apart, then the heels and big toes are in one line pointing straight forward.[6][20]
Feet are stretched on the floor, including metatarsals and each individual toe.[6]
Feet "ground" primarily through the three points which make up the foot's three arches: the calcaneal tuberosity (heel), the base of the first metatarsal(big toe "knuckle"), and the base of the fifth metatarsal (little toe "knuckle"). [21] The weight is not placed on the inside edge of the feet (which would negatively affect posture throughout the body.)[22]
Knees are tightened (in effect, the knee caps pulled up) and facing forward.[6][20]
Keeping the balls of the feet grounded, and activating muscles to separate the soles of the feet (which are not allowed to move because of fricition with the mat), may help internally rotate the thighs, turn the femurs inward and keep the kneecaps facing forward. [23]
Hips and buttocks (upper thigh muscles) are contracted (upwards). [6]
Weight is distributed evenly between heels and toes, with the pelvis centred and body in-line.[6] The pelvis is centred when the tendons which connect the sartorius and rectus femoris muscles to the pelvis is halfway between being pulled tight, and relaxed. [24]
Weight is distributed evenly between the two hips (equally between the two legs/feet), making the left and right hips level with each other.[24]
Pelvis exhibits neutral tilt (neither tilted forward nor backwards). Usually this means the pubic symphysis and anterior superior iliac spine (ASIS) are in one vertical plane, neither in front of the other. [24]
There is a moderate inward curve of the lower back due to the neutral pelvic tilt.[24]
The chest is broad.[10]
The shoulders are rolled back[10] (with the head of the humerus centred in the joint), and shoulder blades pulled down the back and inwards[10] (not "winging, but not "pinched" together).[25] The shoulders may be "looped" (lifted slightly, then brought back and down) to achieve this.[26]
All bandhas, including Jalandhara Bandha are active.[11]
The gaze is toward the nāsāgra dṛṣṭi (the tip of the nose). [8]
As with most yoga asana, when entering an asana, distal body parts are best arranged first, progressively adjusting inwards and putting proximal body parts in place last.[27]
Effects
The asana strengthens the abdomen and the legs. It may help relieve sciatica, reduce flat feet,[citation needed] and help plantar fasciitis and heel spurs by improving the strength of deeper foot muscles whi
Tadasana : Sanskrit: ताडासन; IAST: Tāḍāsana) and Samasthiti (IPA: [sɐmɐst̪ʰit̪ih]; Sanskrit: समस्थिति; IAST: samasthitiḥ) are two names for a common standing yoga posture.[2] is an asana. Depending on the Yoga lineage practiced, Samasthitiḥ and Tāḍāsana may refer to the same asana or two similar asanas
Key aspects
Key aspects of Tāḍāsana are:
Feet are together or if apart, then the heels and big toes are in one line pointing straight forward.[6][20]
Feet are stretched on the floor, including metatarsals and each individual toe.[6]
Feet "ground" primarily through the three points which make up the foot's three arches: the calcaneal tuberosity (heel), the base of the first metatarsal(big toe "knuckle"), and the base of the fifth metatarsal (little toe "knuckle"). [21] The weight is not placed on the inside edge of the feet (which would negatively affect posture throughout the body.)[22]
Knees are tightened (in effect, the knee caps pulled up) and facing forward.[6][20]
Keeping the balls of the feet grounded, and activating muscles to separate the soles of the feet (which are not allowed to move because of fricition with the mat), may help internally rotate the thighs, turn the femurs inward and keep the kneecaps facing forward. [23]
Hips and buttocks (upper thigh muscles) are contracted (upwards). [6]
Weight is distributed evenly between heels and toes, with the pelvis centred and body in-line.[6] The pelvis is centred when the tendons which connect the sartorius and rectus femoris muscles to the pelvis is halfway between being pulled tight, and relaxed. [24]
Weight is distributed evenly between the two hips (equally between the two legs/feet), making the left and right hips level with each other.[24]
Pelvis exhibits neutral tilt (neither tilted forward nor backwards). Usually this means the pubic symphysis and anterior superior iliac spine (ASIS) are in one vertical plane, neither in front of the other. [24]
There is a moderate inward curve of the lower back due to the neutral pelvic tilt.[24]
The chest is broad.[10]
The shoulders are rolled back[10] (with the head of the humerus centred in the joint), and shoulder blades pulled down the back and inwards[10] (not "winging, but not "pinched" together).[25] The shoulders may be "looped" (lifted slightly, then brought back and down) to achieve this.[26]
All bandhas, including Jalandhara Bandha are active.[11]
The gaze is toward the nāsāgra dṛṣṭi (the tip of the nose). [8]
As with most yoga asana, when entering an asana, distal body parts are best arranged first, progressively adjusting inwards and putting proximal body parts in place last.[27]
Effects
The asana strengthens the abdomen and the legs. It may help relieve sciatica, reduce flat feet,[citation needed] and help plantar fasciitis and heel spurs by improving the strength of deeper foot muscles whi