Tadasana translates to Tada = mountain and asana = posture. Tadasana or Mountain pose teaches centering, balance, evenness and attention. The grounding or rooting at the feet is also the basis of all standing poses.
FEET: Stand with feet together or 3-4 inches a part depending on your balance. Feet are facing forward. Keep the weight even on each foot, and centered evenly front to back. Lift the arches.
LEGS: Draw up the front thigh muscles (quadriceps) without locking the knees. Gently roll thigh bones inwards.
LOW BACK/PELVIS: Tuck the tailbone and lengthen through your torso as if there is a string coming out of the top of your head and someone is pulling it to make you longer.
RIBS/SHOULDERS: Open your shoulders and ribs by taking a breath inward, pinching the shoulders blades together and moving shoulder blades downward as you exhale. Keep the open shoulders, ribs and heart. Avoid hiking the shoulders up to your ears.
ARMS: Turn the shoulders out, palms forward and let the arms hang along the side of your body.
NECK/HEAD: Lengthen the neck, lifting from the crown of your head. Your gaze is forward and lower palate parallel to the floor. Soften at the jaw (unclench teeth), mouth and eye muscles.
From a side view, the knees should be over the ankle bones, hip directly over knees, shoulder directly over hip, ear directly over shoulder. Practice Tadasana against a wall for optimal feedback. Centering and balance comes from practice; having equal weight on each leg, equal weight on inner and outer heel. Evenness and attention also arrive from practicing your breathing in this pose, 6-8 breaths, with your awareness on your body and making any necessary adjustments. This pose can be practiced throughout your day while standing in line at the grocery store or taking a break from sitting at the computer. Take Mountain pose instead of getting disturbed about the waiting time of the line.