Home Yoga Tadasana (Mountain Pose) explanation and its Steps, Precautions and Benefits

Tadasana (Mountain Pose) explanation and its Steps, Precautions and Benefits

by sravanthiyoga

Tadasana, commonly called Mountain Pose and rarely as Palm Tree Pose, is a standing posture. The Sanskrit name Tadasana is derived from two words, the first Tada, meaning palm tree, and the second Asana, meaning posture. His other Sanskrit name is Samasthiti, where Sama means equal or balanced and Sthiti represents a pedestal. This asana gives an intense stretch of the whole body. This asana is ideal for increasing height because it stretches the body’s muscles and stimulates bone growth. At the same time, Tadasana has several other benefits, but let’s start with the steps you need to take to practice Tadasana.

Steps to practice Tadasana (Mountain Pose)

It is very important to know the correct alignment of the body in an asana to avoid any kind of injury and to reap maximum benefits. Here are the steps to properly practice Tadasana:

Variation 1

This variation is also known as Samasthiti.

Stand with the spine erect, feet together, big toes and heels touching slightly. Hands on the side of the body.

The weight of the body should be neither on the heels nor on the toes but well distributed on both.

Relax and take deep breaths.

Variation 2


  • Stand straight, keeping your feet together, about 10 cm apart, and arms at the sides.
  • Make the body firm and spread the weight of the body equally on both feet.
  • Raise your arms over your head. Lock your fingers and turn your palms up. Hands should be placed on the top of the head.
  • Pick a point on the wall slightly above the level of the head and hold your eyes firmly on this point.
  • Inhale deeply and stretch arms, shoulders and chest upwards. Raise the heels and stand on the toes.
  • Stretch the whole body up and down. Do not lose your balance and do not move your feet.
  • Hold your breath and hold this position for a few seconds.
  • Lower your hands while exhaling and bring your hands to the top of your head.
  • Relax and take deep breaths.

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

Precautions for Tadasana (Mountain Pose)

The precautions you should take to keep Tadasana in mind are listed below:

  • Avoid doing this asana too long because prolonged standing can cause tired leg muscles.
  • Do not put too much pressure on the knees as this could cause knee pain.
  • People suffering from this condition should avoid this asana: migraine, insomnia, joint pain or low blood pressure.

Benefits of Tadasana (Mountain Pose)

The health benefits of Tadasana that can be experienced progressively through regular practice include:

  • Increases the height and general growth of the body by stretching the muscles.
  • Strengthens the abdomen as well as muscles and legs.
  • Useful for relieving sciatica and back pain.
  • Beneficial to reduce the flatness of the flat feet.
  • Improves the physical and mental balance.
  • Useful for keeping the abdominal muscles and nerves tonic during the first six months of pregnancy.

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

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