The term tadasana has been derived from Sanskrit words, tada meaning mountain and asana which means pose or posture. The asana once completed resembles a mountain. Hence, it is also known as the mountain pose. This asana is standing and balancing asana which is good for stretching the body. It can also be performed with many variations for optimizing the benefits. It is one of those poses which is easy to perform and yields many benefits. It engages both the mind and the body and hence provides relief from physical issues like back pain and psychological issues like stress and anxiety to name a few.
Benefits of Tadasana/Mountain Pose
The asana is beneficial and helps in holistic healing. Some of the benefits of tadasana are:-
- Improves body posture and balance
- Strengthens the knees, thighs, ankles, calves, and hips
- Helps tone the hips and abdomen
- Lengthens and strengthens the spine
- Helps increase focus and concentration
- Since the chest is open, it opens our lungs too, purifies them and helps us breathe deeply
- Effective in weight loss as it helps boost the metabolism of the body
- Rejuvenates the mind, body, and soul
- Might help increase height in children if practiced correctly and regularly during the growth period
To perform this posture correctly, follow the steps below:-
- Stand straight with your feet together and hands at the sides. Relax your body so that the weight of the body is equally spread amongst both the feet.
- While inhaling, raise both your hands and take them above your head. You can either place the hands in namaste mudra or interlock the fingers with palms facing towards the roof.
- Now, inhale deeply while lifting your feet away from the floor so that you are standing on your toes and fingers.
- Feel the stretch in every inch of your body and the straight spine. Hold the pose as long as comfortable.
- While exhaling, return to the starting position.
The maximum time to stay in the pose is 30 seconds to a minute. Repeat the asana 5 times.
Word of caution
- Do this asana on an empty stomach. There should be a minimum of four hours gap between the practice and the meal.
- Some people can experience insomnia, headache, and low blood pressure after doing this pose. If you face any issues, then, immediately stop doing this asana.
- The body should be erect, aligned, and perpendicular to the floor. The weight of the body should be equally distributed on both feet.
- The hands should be straight and stretched.
- Those already suffering from insomnia should not do this asana.
- Those who are on any medication like blood sugar, blood pressure, blood thinning, etc. should perform this posture only after consultation with a professional.
- Those with knees issues should refrain from performing this asana. For those who have no trouble, can keep the fit a few inches apart and bend the knees a bit to support the body to do the pose with ease.
Beginners can start doing this posture by taking the help of a wall. This way you will get the required support from the wall and your body will be erect. You can even start by keeping your feet 3-4 inches apart. This will help you balance your body effectively. Any yoga asana will reap maximum benefits only with daily practice.
Along with a yoga regime, you need to take a nutritious diet, drink lots of water to keep your body hydrated, and have a sleep pattern. Also, remember to gradually increase the duration and frequency of the pose. Initially, you might face issues to balance the body in Tadasana but this is normal and if you are regular, soon you will be able to master the pose.
Please comment below to share the variations which worked the best for you and help the others too.