What is Tadasana

What is Tadasana (Mountain Pose) and its Benefits?

What is Tadasana and its Benefits? Tadasana is a simple standing yoga pose, which functions as a foundation for many other standing yoga positions. All Sun Salutation sequences begin and end with Tadasana, which also serves as a resting pose between other more strenuous postures.

“Yoga postures like Tadasana, lend us the experience of stillness, strength, and immovable stability associated with mountains.”

What is Tadasana?

In English, Tadasana is called “Mountain Pose” or “Palm Tree Pose.” Basically, Tadasana is referred to as Mountain Pose, but in reality, it is more commonly called Palm Tree Pose. In Sanskrit, this yoga posture is called Tadasana, Samasthiti, and Parvatasana.

As Tadasana is a Sanskrit word, it consists of two Sanskrit words “Tada” and “Asana” which means:

  • Tada – mountain or palm tree
  • Asana – yoga posture.

The Tadasana is pronounced: tah-da-suh-nah.

To avoid any confusion, we can refer to Palm Tree Pose as Mountain Pose and Parvatasana as Mountain Pose. The mountain teaches us that true strength is grounded, calm, and ever-present. When we practice Tadasana or Mountain pose correctly, it reminds us that we can also have the strength of the mountain. The Mountain Pose or Tadasana is suitable for all levels of practitioners and is recognized as the classic standing yoga posture. This pose engages the entire body while relaxing the mind. Tadasana is recommended for people with weak back muscles and rounded backs since Tadasana can also help restore the body’s natural alignment. Children can practice this asana, and it can help increase height. Tadasana can help improve posture. We now move on to the explanation of tadasana benefits, procedures, precautions, and contraindications. First, let’s look at the benefits of performing Tadasana:

Benefits of Tadasana

Here are listed few of the benefits that we get once we start practicing the Tadasana are as follows:

  • Corrects Posture
  • Relief From Sciatica
  • Improves Your Mood
  • Boosts Energy
  • Reduces Weight
  • Increase the Height
  • Open up Lungs
  • Help during Pregnancy
  • Strengthen Lower Legs
  • Help in Flat Feet

You can enhance your overall well-being through a consistent yoga practice. Here let’s learn how these benefits we get by practicing Tadasana:




  • Corrects Posture

When you practice Tadasana regularly, you will notice your back pain will subside. You will learn to stand tall naturally, and your posture will be correct or improve.

  • Relief From Sciatica

If you suffer from sciatica, Tadasana will help you get rid of the pain and prevent it from happening again in the future.

  • Improves Your Mood

Tadasana can help beat depression and strengthen the nervous system. Your memory will improve and you can focus on matters that need your attention.

  • Boosts Energy

Mountain pose also boosts energy levels by rejuvenating your body, mind, and soul. It helps develop physically as well as mental balance.

  • Reduces Weight

You will burn more calories if you practice Tadasana. It will boost your metabolism and help you lose weight.

  • Increase the Height

If you practice Tadasana early on and stay with it, you can gain a couple of extra inches. This pose will increase height if you practice it regularly. If it is too late for you now, you can have your children practice this pose.

  • Open up Lungs

Tadasana opens up the lungs and allows you to breathe deeply, which helps to clear them. This is one of the modern-day problems we face.

  • Help during Pregnancy

Pregnant ladies find this pose beneficial in terms of stretching their abdomen muscles and nerves at the beginning and end of their second trimester.

  • Strengthen Lower Legs

Regular practice of Tadasana strengthens the toes, ankles, knees, thighs, heels, abdomen, buttocks, and lower part of the legs by stretching them.

  • Help in Flat Feet

Those with flat feet can benefit from Tadasana by reducing their flat feet.

Now, move to how to perform tadasana, here we go:

How To Do Tadasana

Before we move to how to do Tadasana, we should know the beginner’s tips and preparatory poses then move to step by step procedure with follow-up poses. So, here we go:

Beginner’s Tips for Tadasana

Some of the tips you should know if you are a beginner before starting Tadasana in your daily practice are as follows:

  • It might be difficult for a beginner to balance in this pose.
  • Until you are comfortable in the pose, place your inner feet about 3 to 5 inches apart.
  • You may find it difficult to stay on toes by raising the heels, so simply keep the feet firmly grounded on the floor.
  • Day by day, raise your heels a little higher and try to maintain this pose.



Preparatory Poses for Tadasana

As one of the simplest yoga postures, it doesn’t require any preparatory poses you can directly start it after warm-up.

Step-by-Step procedure for Tadasana

The step by step procedures to perform Tadasana correctly are as follows:

  1. Stand straight with feet apart a foot distance.
  2. Keep your arms are by your sides.
  3. Take a few deep breaths for 5 seconds: Inhale-Exhale.
  4. Now, Inhale with raise your arms to shoulder level.
  5. Now, interlock the fingers and turn the palms against the body with Exhale.
  6. Now, Inhale: raise the heels and stand on toes with the lift of arms above the head so that the palms are facing upward.
  7. Turn your head slightly backward and focus with your eyes on the backside of the fingers.
  8. Now, Breathe Normally: your arms, head, trunk, and legs are on the same line. This is Tadasana.
  9. Hold the position as long as you can or for 10-15seconds.
  10. Now, Exhale: release the posture slowly down your arms in front with fingers staying interlocked and down the heels.

Now, repeat steps 6 to 10 for 1 minute

Follow-Up Poses

Tadasana is followed up by the Yoga standing poses like Trikonasana, Triyaka Tadasana, Adho Mukha Svanasana, Uttanasana, etc.

Precautions and Contraindications for Tadasana

  • Due to its risk of losing balance, pregnant women should avoid this posture
  • Pregnant women who would like to benefit from this practice should take it under the supervision of a qualified professional during their first two trimesters. During her third trimester, she should avoid it.
  • It is best to avoid Tadasana if you have the following problems:
    • Headache
    • Vertigo
    • Insomnia
    • Low blood pressure

What Science Says About Tadasana

According to science, Tadasana is the blueprint pose. The goal of this asana is to align your skeleton and bring it to a neutral position so all the other asanas can follow. As a result of excessive smartphone usage and a bad sitting posture at work, there is always a tight muscle or an alignment irregularity. This asana corrects all of them. Tadasana not only improves your posture but also keeps you pain-free while you’re at your desk job.

Does Tadasana reduce obesity?

Yes, Tadasana is very effective in reducing obesity. Yoga poses are an effective way to lose weight and can be practiced by any age group because they do not require any equipment, diet pills, or diet plans. This yoga pose is also known as Tiryaka Tadasana, which helps in reducing obesity. You can do Tiryaka Tadasana gently to stretch all your muscles.

Can we do Tadasana at night?

Yes, we can do Tadasana at night too. Yoga experts suggest Tadasana for sleeplessness because it provides your spine, hips, and thighs with a nice stretch that allows your body to sleep better.

Can we do Tadasana after eating?

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