Tadasana Steps - Mountain Pose & 10 Benefit | Palm Tree Pose

Tadasana

               Tadasana is also know as 'Mountain Pose' or 'Palm Tree Pose'. Tadasana is the foundation of all standing Yoga poses. Tadasana is the balancing pose.

Tadasana steps Mountain pose are shown in this image of Palm Tree Yoga Pose
Tadasana - Mountain Pose - Palm Tree Pose

                        Pronunciation - ta-da-sa-na
                        Meaning - ‘ Tada ’ is the Sanskrit word. It means ‘Mountain’. And asana means 'Pose'.
                        Difficulty - 1 out of 10.

How to do Tadasana?

Tadasana Steps

  1. Stand straight with legs together and hands straight down touch to the side of the thighs, this also known as "Mountain Pose". Keep the Shoulder relax and back straight.
  2. While breath – in, bring your hands slowly – slowly above the head, with palm facing each other and parallel with each other.
  3. Slowly raise the heels and stretch your body upward as much as you can.
    Stay in this pose or Hold this pose for few seconds. 10 seconds are enough for beginner.
    Your breathing must be gentle and at normal depth, while doing this Yoga pose.
  4. Then slowly bring your heels back to the original position.
  5. After that bring your hands slowly – slowly back to the side of thighs.
  6. You can interlock the fingers instead of palm facing each other in step 2 and remaining steps will be the same. This Variation known as "Palm Tree Pose".
Note -
  • While doing this Yoga pose, Do not bend forward or backward.
  • While bringing your hands upward, your inner arms should touch to respective sides of ears.
  • Keep your head, neck and body in one line.
  • Your hands must be parallel to each other.
  • Stretch your hands as much as you can.
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  • Do not practice Yoga on hard surface, it will hurt your skeleton and internal organs too.
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Tadasana Benefits -

  1. Tadasana Yoga pose helps in increasing body height of growing children.
  2. Tadasana Yoga pose stretches your whole body muscles and fibers. 
  3. Tadasana Yoga pose helps to strengthen thighs, knees and calf’s.
  4. Tadasana Yoga pose helps to remove fatigue and laziness.
  5. Tadasana Yoga pose helps improve body posture.
  6. Tadasana also helps improve balance.
  7. Tadasana Yoga pose regulates digestive, nervous, and respiratory systems.
  8. Tadasana Yoga pose Reduces flat feet.
  9. Tadasana Yoga pose Relieves sciatica.
  10. Tadasana Yoga pose tones Abdominal Muscles and Lengthens Spine.

Precautions of Tadasana -

  1. Those who have knee-joint pain or ankle-joint pain should avoid to do Mountain Pose or Tadasana.
  2. Avoid this Yoga pose, if you are feeling like qualm or reel.
  3. If you have a Low Blood Pressure, Headache and Insomnia then avoid this Yoga Pose.

Variations of Tadasana -

  1. In this variation of Tadasana, you can interlock the fingers instead of palm facing each other in step 2 and remaining steps will be the same. This Variation known as "Palm Tree Pose".
  2. Next variation of Tadasana goes in advanced level balancing Yoga pose, called a Tree Pose.
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