Tadasana (Mountain Pose)

Stand erect with the feet together, the heels and the big toes touching each other. Tighten the knees and pull-back the knee caps up. Contract the hips and pull up the muscles at the back of the thighs. Keep the stomach in, chest forward, spine stretched up and the neck straight.

Do not bear the weight of the body either on the heels or the toes but distribute it evenly on them both.

With deep breathing (inhale) raise your both arms. Keep your arms upward by interlocking your fingers.

Now come on the toes by raising your heels simultaneously. Feel the pressure of stretching from toes to fingers.

Try to maintain this pose as long as you can.

Now come to the original position with deep breathing (exhale)/deep exhalation.

Putting weight on the toes.

Thigh Rotation happens in case of a beginner.

Rounding the shoulders forward.

Opens the lungs.

Increases the height.

Reduces the problem of flat feet.

Cures indigestion and relieves acid reflux.

Avoid spine ailments, joint and muscle stiffness.

Relieves Sciatica and lower back pain.

Improves posture, alignment, and balance.

Avoid during pregnancy.

Avoid if suffering from headaches or migraine.

Avoid if experiencing Insomnia.

Avoid if suffering from low blood pressure.