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Tips & Resources

How to improve your posture with Tadasana

Updated: Jun 14, 2021

Are you looking to improve your posture? Standing well is key to good posture and learning to stand up straight can help correct slouching. We do this in yoga with TADASANA, which is the first pose we learn and the pose we return to again and again.

Here we offer 3 variations on how to practice TADASANA and so improve your posture and learn how to stand straight.

Through the steps below you will be strengthening your legs and back with positive effects on your circulation, breathing and digestion.

Pose 1 Standing straight, against the wall - TADASANA

Step 1 With the hands on the tummy

Use a wall or door as this really helps improve your alignment and provides a good reference for the body in future poses.

Step 2 Stretching the arms

Step 3 Move into the room

Now move away from the wall and practice in the centre of the room. Try and maintain the memory of the wall behind you.

"Do not consider this asana (pose) unimportant since it is very simple. The more you attend to it, the more you begin to realise the defect in your own body's posture."
Geeta S. Iyengar

Pose 2 Upward Arm Stretch - URDHVA HASTASANA

Here we learn to stretch the arms against the steadiness and firmness of the legs and activate the shoulder blades and back of the rib cage.

Pose 3 Upward wrist and finger stretch - URDHVA BADDHANGULLYASANA

Join the hands and interlock the fingers. The interlocking of the fingers exercises the knuckles. All the joints of each finger are opened. The chest is broadened and lengthened.

How to progress your practice

To progress this you can repeat all the steps with the feet together, again at the wall and then away from the wall.

Remember to move slowly and with awareness. You are aiming to create space and extension in the body as you move rather simply complete the sequence.

Thank you for reading this and we hope you enjoy using our pose of the month guide. There are more available.

For more exercises like this, you can browse our home practice page for sequences with guiding audio. All Level 1 sequences are suitable for beginners or feel free to join one of our online classes.

If you are looking to start yoga for the first time, we can help. If you are an experienced yogi looking to deepen your practice we also offer intermediate classes. If you would like to find out more about Iyengar Yoga and the classes we offer, view our timetable.

Please contact us if you have any questions

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