How To Do The Tadasana And What Are Its Benefits September 14, 2016

Tadasana, Samasthiti, or Mountain Pose is an asana. Sanskrit: ताडासन; Tada – Mountain, Asana – Posture; Pronounced As – tah-DAHS-anna

This asana is like the base or the mother of all asanas, from which the other asanas emerge. Most of the standing poses are shifts in a certain part of your body or an individual joint that spring from the Tadasana, while the other parts remain neutral.

Everything You Need To Know About The Tadasana

  1. What You Should Know Before You Do The Tadasana
  2. How To Do The Tadasana
  3. Precautions And Contraindications
  4. Beginner’s Tip
  5. Advanced Pose Variation
  6. The Benefits Of Mountain Pose
  7. The Science Behind The Tadasana
  8. Preparatory Poses
  9. Follow-Up Poses

What You Should Know Before You Do The Tadasana

This asana can be practiced any time of the day.

It is not mandatory that this asana must be done on an empty stomach. But if you are preceding or following it up with yoga asanas, it is best to have your meals at least four to six hours before you do this asana. Also, make sure that your bowels are clean.

Level: Basic
Style: Hatha Yoga
Duration: 10 – 20 seconds
Repetition: 10 times
Stretches: The whole body
Strengthens: Knees, Thighs, Ankles, Back

How To Do The Tadasana (Mountain Pose)

  1. Stand erect, and place your legs slightly apart, with your hands hanging alongside your body.
  1. You must make your thigh muscles firm. Lift your kneecaps while ensuring you do not harden the lower part of your belly.
  1. Strengthen the inner arches of your inner ankles as you lift them.
  1. Now, imagine a stream of white light (energy) passing through your ankles, up to your inner thighs, groin, spine, neck, all the way up to your head. Gently turn your upper thighs inward. Elongate the tailbone such that it is towards the floor. Lift the pubis such that it is closer to the navel.
  1. Look slightly upward.
  1. Now breathe in and stretch your shoulders, arms, and chest upwards. Raise your heels, making sure your body weight is on your toes.
  1. Feel the stretch in your body right from your feet to your head. Hold the pose for a few seconds. Then, exhale and release.

Back To TOC

Precautions And Contraindications

It is best to avoid this asana if you have the following problems:

1. Headaches
2. Insomnia
3. Low blood pressure

Back To TOC

Beginner’s Tip

As a beginner, you might find it difficult to balance in this pose. To improve your balance, place your inner feet about three to five inches apart until you get comfortable in the pose.

Back To TOC

Advanced Pose Variation

You could use your arms to deepen the stretch in the following ways:

  1. Extend your arms upwards so that they are perpendicular to the floor and parallel to each other, making sure your palms are facing each other.
  1. Alternatively, interlace your fingers, and stretch your arms upwards.
  1. You can also cross your arms behind your back such that each palm holds the opposite elbow. If you do this, repeat the pose by interchanging your hands.

Back To TOC

The Benefits Of Tadasana (Mountain Pose)

These are some amazing benefits of the Tadasana:

1. This asana helps improve body posture.
2. With regular practice of this asana, your knees, thighs, and ankles become stronger.
3.Your buttocks and abdomen get toned.
4. Practicing this asana helps alleviate sciatica.
5. This asana reduces flat feet.
6. It also makes your spine more agile.
7. It is an excellent asana for those who want to increase their height in their formative years.
8. It also helps improve balance.
9. Your digestive, nervous, and respiratory systems are regulated.

Back To TOC

The Science Behind The Tadasana

They say that if there was ever a blueprint pose, it was the Tadasana. This asana works on your muscles so that your posture is not only better, but also pain-free while you are at your sedentary desk job. It works to align your skeleton and bring it back to a neutral stance. When this happens, your body comes in to the start point for all the other asanas to follow.

However easy this might sound, owing to our excessive smartphone usage and unhealthy sitting postures at work, there is always a tight muscle or an alignment amiss. This asana corrects them all. It is the muscular effort that it takes to get into this asana that helps strengthen the core and straighten rounded, weak backs.

Back To TOC

Preparatory Poses

Adho Mukha Svanasana

Back To TOC

Follow-Up Poses

Standing Poses

Back To TOC

This asana, if taught in the right way, enables you to understand how much effort is required at which point to come to that neutral position before you get into the more complicated asanas. If you get this right, it will be quicker and easier to take on the more challenging poses.

Recommended Articles