This month I tried to deepen my daily yoga practice of doing 1pose1day1year of tadasana. I recorded myself speaking the Iyengar yoga instructions for mountain pose. I’d been saying the words to myself while doing the work but I found myself worrying too much about aggravating my tender spots of chronic injury.
I got the instructions from Yoga: the Iyengar way. 
My recording runs five minutes 26 seconds. That’s a big jump from the one minute I’d been doing since starting this yoga practice nine months (!!) ago. The recording has allowed me to relax into my body and think less while focusing on truly gaining the benefits of precision.
I practice Ashtanga dhristi while I am in tadasana. Dhristi is were one puts soft focus during the pose. Dhristi is the end of one’s nose in mountain pose.Occasionally I’ll also do a full minute of silence in the pose after I do the posture with the recording. It’s a form of meditation.
I will also practice the pranayama for tadasana. To do the Ashtanga breathing, keep the mouth softly closed. Inhale through the nose and down the back of the throat with enough vibration to sound like Darth Vadar. Exhale through the nose.
I recommend Tadasana by Himanshi Parmar if you would like a great set of instructions for mountain pose that you might record for yourself. It’s consistent with the instructions for tadasana in my Iyengar-based book.
I was sore the first days of doing my daily practice with audio instruction. The body gets into bad habits over a lifetime so holding the correct posture works the body in “new” ways. Of course there will be soreness.
I have not been consistent this month, however. I threw my back out mid-month and have been doing my physical therapy exercises in lieu of tadasa as my pain allows. Sometimes you need to go with the flow and honor what your body is telling you.