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Tadasana (Mountain Pose) : How to do, Benefits

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Tadasana(Palm Tree Posture)

Tadasana Yoga Posture



This asana is very good for the entire body. It stretches, arms, chest, abdominal muscles, spine and leg muscles too. It is called Tadasana because in this asana the body resembles a palm tree which is known for its height.

STEPS

Let us perform Tadasana by following these steps:

  • Stand erect on a firm ground with your legs and feet joined together.
  • Hands should be by the side.
  • Keep the back straight and look in the front.
  • Stretch the arms upward over the head. They should be parallel with each other. The palms should face each other.
  • Slowly raise the heels and stand on the toes.
  • Stretch the body up as much as possible.
  • Keeping your breath steady, stay for a few seconds in this final position.
  • As you inhale, feel the breath coming up through the floor and going into your legs followed by stomach and up the head to the stomach and into the feet.
  • While returning to the Original position, bring the heels on the floor first.
  • Now slowly down the hands by your side and relax.

BENEFITS

  • It helps in improving the body posture.
  • It provides vertical stretch to the whole body muscles.
  • It imparts suppleness to the spine and improves the balance.
  • It improves the respiration and digestion along with proper elimination of waste.
  • It helps in removing lethargy.
  • Tadasana helps in improving height of growing children.

VARIATIONS
  • Tadasana (Mountain Pose): A dynamic version where, upon inhaling, the arms are raised, fingers interlocked, and the body lifts onto the toes to stretch the entire body, commonly used for improving height and balance.
  • Against a Wall: Ideal for beginners to understand proper alignment by bringing the heels and shoulders against a wall.
  • Feet Apart: Placing feet hip-distance apart offers a more stable base for those with back issues. 
Common Mistakes to Avoid
  • Locking the knees.
  • Shifting weight onto the heels or toes only, rather than keeping it balanced.
  • Collapsing the chest or rounding the spine. 



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