Dear yogis ! I offer you a series of articles devoted to the analysis of the core, in my opinion, asanas in Hatha yoga.

My partner PinkyYogi will help you visualize these poses :)

Description of poses will include :

1. All asanas are grouped according to the positions in which they are performed (standing, sitting, lying on your back, hand balances, forward bends, back bends, etc.). Each asana will have a separate article.

2. Each article will reflect:

- name of the pose in English/Sanskrit,

- performance and alignment of asana,

- typical errors,

- modifications,

- positive effects,

- contraindications.

Standing poses

Mountain pose / Tadasana

Tadasana is the basic standing posture. It is the most stable in the series of standing asanas and is perfect for working out standing balances.

"No matter how the wind howls. The mountain cannot bow to it." (C) Chinese proverb.

This pose should be used to start performing other, more complex standing asanas, so I will pay special attention to its description.

Performance and alignment of the asana:

The alignment of the asana starts from feet to the top of the head.

Correct alignment of feet is the key to stability of the entire pose. The feet should be together and pressed into the floor. It is important to feel the 3 points of support (the bone of the thumb, the bone of the little finger and the heel). Thus, you can mentally draw an inverted triangle between these three points. To feel these three points of support, it is enough to press your feet into the floor and lift your toes up.

The next element is the knees. The knees are involved in the alignment of the asana through the tension of the quadriceps muscles, and not the kneecaps themselves. Please also note that your knees should not touch each other when your feet are together at the same time. If this happens move the feet slightly apart from each other but they should remain parallel to each other.

Pelvis. Pelvis should be in a neutral position. Thus, it should not be protruded either backwards or forwards. Use reverse back and forth movements to catch the neutral position. Engage core muscles to align your pelvis with your knees and thighs.

Upper body and arms. The body (from the pelvis to the neck) is straight, the spine stretches up. The shoulders are drawn back, while the thoracic region does not protrude much forward. Hands are lowered, parallel to the body, fingers with tension tend to the floor (you can feel the stretching of the hands).

Head. The facial muscles are relaxed. The chin is parallel to the floor. Eyes are looking forward. Ears should be in line with your shoulders. Crown of the head strives for the ceiling.

Check the alignment of your posture: knees, pelvis, hips, shoulders, ears should form one straight line from the floor to the top of your head.

Typical errors:

- incorrectly support points selected

- pelvis is not supported by the core muscles

- head tilted forward/backward/left/right

- the thoracic region is protruding forward/backward

- quadriceps are not engaged


You can try to perform the asana near the wall. All the above-mentioned body parts should be pressed against the wall. Pay attention to the fact that the lower back is also pressed against the wall. It will help you to feel what position your pelvis should be when performing without the wall.

Also try standing in the mountain pose with your eyes closed.  Check your stability this way ;)

Positive effects:

- a sense of stability

- correct body position

- tones the muscles of legs, body, and arms

- helps to get rid of flat feet


- headache

- insomnia

- low blood pressure