Muscular Actions Within the Posture

      For the duration of the pose, getting in and out, and tadasana, your upper body should remain in exactly the same position, which the exclusion of the arms and head, which both move slightly. Your thigh muscles should be contracted in and your center of weight should be centered over your midline to maintain steadiness. The further apart your feet are, the easier it is to sink down to create the 90 degree angle with your knee and to maintain balance. Though your arms are held straight out over your legs, your shoulders should be pulled slightly back and down in to the spine, keeping you straight up and not hunched over, which is assisted by pushing the pit of your abdomen down while pulling your sitting bones in slightly.
     It is extremely important that you remember to breathe in this posture, as in any other asana in yoga. Drawing in and releasing breath not only helps you not pass out, but it helps bring calmness and the release of tension as you lower down and lengthen your sides to maintain a steady, clear pose.