Tadasana is an asana, also known as mountain pose. It is a common standing yoga posture. It is one of the most basic Asana and comes under the classification of hatha yoga. Tadasana stretches the whole body and helps strengthen your knees, thighs, ankles, and back.
The term tadasana originated from Sanskrit words, where ‘tada’ means mountain. It was named so because you stand unmoving and upright. Usually, all the standing poses include variations in a certain part of your body or individual joint which increases the height and improves our posture, if practiced regularly.
Benefits of Tadasana
- Tadasana increases blood circulation
- Best exercise to increase the height
- Reduces the problem of flat feet.
- Improves body posture.
- Regular practice makes your thighs, knees, and ankles stronger.
- It improves balance.
- Regulates menstrual cycle in women.
- Strengthens lungs and steadies breathing.
- Stretching activates nerves of the body.
- Resolves problems related to indigestion.
- Removes lethargy from the body.
Step by step instruction/Method
- With your feet together and hands at your sides, stand straight on a firm ground and look in the front. You can check the alignment of your pose with your back against the wall.
- Try balancing yourself on your heels such that weight on each foot is even, and raise your toes while holding the position for 10 seconds.
- After 10 seconds, bring the toes back on the ground and move your pubic bone forward.
- At the same time, lift your chest, take a deep breath while you inhale and exhale. After that, you raise your head. Lift the base of your head towards the ceiling, this helps in exercising your neck.
- Now put all the pressure on your toes, lift your legs up, first your calves and then your thighs. Keep your breath steady and remain in the position for 10 breaths.
- Gradually, come back to the original position and then slowly repeat the process again.
- If you are suffering from constant headaches, low blood pressure, and insomnia, it’s best to avoid this asana.
- Practicing this Asana during pregnancy period should be prevented.
- Those who feel dizzy should avoid tadasana.
How many times to be done?
It is a 5-minute yoga exercise and should be repeated 2 to 4 times a day, to be effective.
Tips for Beginners : If you are a beginner and find difficulty in maintaining a pose on toes by raising your heels, then you can pose without standing on your toes. If you are practicing regularly, then you can maintain a standing pose, by raising your heels.