How to Do Tadasana? Mountain Pose Technique and Benefits


This is a part of the continuing Yoga 101 series of articles where we will be exploring different beginner and intermediate level yoga asanas.

Tadasana is a combination of two Sanskrit words tada and asana. Tada means mountain and asana refers to the yoga pose. Therefore Tadasana denotes a pose where one stands as straight as a mountain. Tadasana is also called Samashthithi (standing still) and of course, the mountain pose. This is the basic standing pose and an asana that is perhaps the first yoga pose that is taught to beginners. It is also the starting and ending asana for the practice of Surya Namaskar.

Although this asana may seem relatively simple compared to other asanas, people often don’t pay much attention to the correct technique of standing. Some may stand with the entire bodyweight thrown on one leg while some may stand with one leg turned sideways. Some may put pressure on the heels while standing and some may put pressure on the toes. Learning the right technique of standing has several benefits and one can master the correct method of standing through regular practice of Tadasana. Each of the standing yoga poses begins with Tadasana.

Health Benefits of Tadasana

  1. Helps you maintain balance through a higher degree of control of the body.
  2. Tones your abdomen muscles and helps strengthen your knees, thighs, arms, and back.
  3. Your body becomes more flexible and the mind becomes more agile.
  4. Improves blood circulation.
  5. This asana helps you understand the basics of breathing. Mastering proper breathing is essential for the correct practice of yoga asanas.
  6. Helps relieve constipation and improves digestion.

Tadasana Technique

  1. Stand straight with the feet together. The heels and big toes should touch each other. Stretch all the toes, feet flat on the floor. Keep the palms by the side of the thighs.
  2. Tighten the knees, pull the knee caps up, contract the hips, and pull up the muscles at the back of the thighs.
  3. Keep the spine erect, stomach in, chest forward, and the neck straight.
  4. Stand firm and take a few deep breaths here. Make sure you are evenly distributing the weight of the body on heels and toes both. Be mindful.
  5. Close your eyes and continue to breathe normally for five-ten minutes if you’re not accompanying Tadasana with any other asana.

Tadasana can also be practiced with arms stretched out over the head. All the standing asanas which we will explore in Yoga 101 series can be followed easily by one standing in Tadasana.

Hope you found these instructions useful. Let us know in the comments section. We’d love to hear from you.

And stay tuned for more yoga techniques.

Recommended Reading: How to Do Bhujangasana? Cobra Pose Technique and Benefits

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