Poses - alignment

Question 1

Tadasana

Answer 1

Bring the inner balls of the feet to touch, leave a small space in between the heels
Lift the toes, feel the weight evenly through all four corners of the feet
Feel the kneecaps lift and the thighs engage, without loosing that lift
lower and spread the toes
lift the arches, take the outer ankles in
Active legs, take the femur bones back
thighs=internal rotation
Maintain a neutral pelvis
lift the low belly
lengthen the tailbone down
lift the rib basket and knit the front ribs in
Lift through the sternum
roll the shoulderheads back, shoulderblades come in towards the back of the heart
spread the collarbones
release the trapsezius so the neck lengthens
straighten arms, extend down through fingertips
Keep neck long, lift the crown of the head
keep eye gaze level

Question 2

Tadasana-cues

Answer 2

lift the kneecaps, engage the quads
press the thigh bones back
lengthen your tailbone
lift your lower belly
lengthen your side waist
spread your collar bones
bring your shoulderblades towards the midline