Tadasana (Mountain Pose) steps, precautions and benefits


Tadasana commonly known as Mountain Pose and rarely as Palm Tree Pose is a standing posture. The Sanskrit name Tadasana is derived from two words, the first Tada, which means palm tree and the second Asana, which means posture. Its other Sanskrit name is Samasthiti, where Sama stands for equal or balanced and Sthiti stands for a stand.This asana gives an intense stretch of the whole body. This asana is best for increasing the height as it stretches the muscles of the body and boosts the growth of bones, along with it there are several other benefits of Tadasana, but first let’s begin by knowing the steps to practice Tadasana.

Steps to practice Tadasana (Mountain Pose)

Tadasana (Palm Tree Pose) meaning, steps, precautions and benefitsIt is very important to know the right alignment of the body in an asana to avoid any kind of injury and to attain the maximum benefits of it. Here are the steps to practice Tadasana correctly: 

Variation 1

This variation is also known as Samasthiti.

  1. Stand upright with erect spine, feet together, big toes and heels slightly touching each other. Hands to the side of the body.
  2. The weight of the body should neither be on the heels nor on the toes but distributed evenly on both of them.
  3. Relax and take deep breaths.

Variation 2 

  1. Stand straight, keeping the feet together or about 10 cm apart, and the arms by the sides.
  2. Make the body firm and distribute the body weight equally on both feet.
  3. Raise the arms straight over the head. Interlock the fingers and turn the palms upward. The hands should be placed on the top of the head.
  4. Choose a point on the wall slightly above the level of the head and fix the eyes firmly on that point.
  5. Inhale a deep breath and stretch the arms, shoulders and chest in the upward direction. Raise the heels and stand on the toes.
  6. Stretch the whole body from top to bottom. Do not lose balance or move the feet.
  7. Hold the breath and retain this position for a few seconds.
  8. Lower the hands while exhaling and bring the hands to the top of the head.
  9. Relax and take deep breaths.

Tadasana (Palm Tree Pose) meaning, steps, precautions and benefits

Practice 3-5 times. One is required to relax for a few seconds before performing the next round. This asana can be followed by any inverted asana.

Precautions for Tadasana (Mountain Pose)

The precautions for Tadasana to be kept in mind are given below:

  • Avoid practicing this asana for too long as prolonged standing may cause strain on the muscles of the legs.
  • Don’t put too much pressure on the knees as it may cause pain in the knees.
  • People suffering from any of this condition should avoid practicing this asana: migraine, insomnia, joint pain or low blood pressure.

Benefits of Tadasana (Mountain Pose)

The health benefits of Tadasana which one can experience gradually on regular practice are as follows:

  • Increases the height and overall growth of the body by stretching the muscles.
  • Strengthens the abdomen as well as the muscles and legs.
  • Helpful in giving relief in sciatica and back pain.
  • Beneficial in reducing the flatness of flat feet.
  • Improves the physical as well as the mental balance.
  • Helpful in keeping the abdominal muscles and nerves toned during the first six months of pregnancy.

Stay healthy stay strong and get the best out of life.

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