Tadasana Pose Complete Guide: Benefits, Variation And More

Tadasana is one of the basic yoga poses that is also known as mountain pose in western countries. You can find different variations of Tadasana (mountain pose) in different disciplines of yoga. Here are three aspects that one should consider while practicing this pose:

• Drishti: It is recommended in Ashtanga Vinasya Yoga that Drishti in Tadasana should be “Nasagra Drishti,” which means eyes should be at the tip of the nose.
• Bandhas: Mula bandh, Uddiyana bandh, and Jalandhara bandh are recommended body locks (here, I assume that you know what Baddha is in yoga) for this asana.
• Variations: As I said earlier, you can find different variations in Tadasana. You follow your yoga teacher’s instructions.

Everything You Need to Know About Tadasana Yoga Pose

Yoga plays an important role in a person’s health and fitness. It also improves the physical and mental situation of one’s life. It is a proven fact that a person who regularly practices yoga improves his confidence level and remains happy too. Tadasana (mountain pose) is one of the basic yoga postures and is considered the first step of the yoga journey. Tadasana is a very easy yoga posture and can be easily practiced by anyone. This asana is part of all those asanas that are done in standing positions.

Tadasana Yoga Meaning

Tadasana is made of two meaningful words in the Sanskrit language those are “tada” and “asana.”

Why it Called Mountain Pose?

The word “tada” means mountain, and “asana” means pose. So, we can say that tadasana means mountain pose. Tadasana is pronounced as (tah-DAHS-anna), which is also known as Yamashita. The word “sama” means straightened, and “sthiti” means position.

Tadasana Steps

As shown in the image, here are a few basic steps to practice tadasana at any place without any additional yoga accessories.

1. First, stand in a vertical position.
2. Stand straight, and keep your neck straight.
3. Keep your arms at your sides.
4. Keep your feet together.
5. The heel and big toes should touch each other.
6. Keep your knees tight, contract your hips and pull up the muscles at the back of thighs
7. Keep your chest forward and stomach in.
8. Then stretch your toes on the floor and breath steadily and rhythmically
9. Don’t put your body weight on any one toe, and distribute it evenly on the heel and the toes.
10. Your ears, shoulders, hips, and ankles should all be in one line.
11. Feel your spine elongating, and keep your breathing smooth and normal.
12. Hold the pose for a minute, and keep practicing as per your convenience.

Mountain Pose (Tadasana) Benefits

Mountain pose is an important part of the standing yoga pose family and can be combined with other yoga poses to get better results. Here are some important benefits you can gain by practicing Tadasana on a regular base.

• It helps to heal back pain-related issues and can reduce back pain.
• With regular practice of this mountain pose, you can sciatica.
• Smooth breathing helps reduce stress and increases our concentration power.
• Tadasana can help steady our mind and body.
• Mountain yoga poses strengthen the thighs, knees, ankles, abdomen, and buttocks and can improve the alignment of our bodies.

It is a very simple and basic yoga posture and can be practiced at any place, like an elevator, cafeteria, office, bathroom, or waiting room.

Tadasana Contraindications

Tadasana yoga pose may seem easy to many people, but they should not rush through it. Also, not all should try this yoga. To get the optimum Tadasana benefits or know whether it is suitable for you or not, let’s have a look at the Tadasana contraindications.

• People with injured knees and ankles should skip this yoga pose.  If you have undergone any surgery in the knee, ankle, or hip area, you should avoid practicing Tadasana.
• If you find difficulty standing straight, maintaining a balance, and doing this yoga pose, ask for expert guidance.
• Practicing Tadasana can cause dizziness and further discomfort to those who already have migraine, vertigo, and high or low blood pressure. 
• Older people and pregnant women may find difficulty keeping balance in their bodies and perform this yoga perfectly. They can do Tadasana variations that require stretching feet wider and having wall support.

Tadasana Variations

Here are the three most common and effective Tadasana variations and associated steps:

1. Tadasana Variation: Supta Tadasana

Supta Tadasana, also known as Reclined Mountain Pose, can be performed by following the below steps:

• Step. 1: Lie on your back.
• Step. 2: Align both legs and keep the heels and toes near each other.
• Step. 3: The chin needs to be aligned near the neck. The thighs should be firmed down.
• Step. 4: Do not keep the lower back touching the floor. Keep it in a curvy position. Keep the sacrum and pelvis area stable on the floor. Try to tighten the core in this position
• Step. 5: Place your arms a few inches away for perfect alignment and body posture. Then Place the shoulder blades on the back of the head and draw them down and in.
• Step. 6: The back of the neck should also not touch the floor. Just like the lower back, the back of the neck should stay in a curvy position. 
• Step. 7: Relax in this position and continue deep breathing.

2. Tadasana Variation: Palm Tree Pose

Follow these steps to do Palm Tree Pose or Urdhva Hastotanasana perfectly:

• Step. 1: Stand straight, inhale. Bring the arms up and interlock the fingers on top of the head.
• Step. 2: Lift the heel and stretch up the hands.
• Step. 3: Tuck the navel in and concentrate on breathing
• Step. 4: Keep standing on your toes and lifting your hands towards the ceiling. Relax and feel the air slowly flowing through your body
• Step. 5: Exhale and bring your heels down. Release the fingers.

3. Tadasana Variation – Five Pointed Star Pose

Here are 6 key steps to do the Five Pointed Star or Utthita Tadasana yoga pose:

• Step. 1: Stand straight and widen your legs as much as you can
• Step. 2: Spread the toes
• Step. 3: Spread both hands from the sides and open the fingers
• Step. 4: Feel your whole body extend outwards through the bones
• Step. 5: Continue natural breathing
• Step. 6: Finally, inhale, release your arms and step back to the center.

How Does Tadasana Affect Chakra?

Tadasana has a significant impact on keeping balance and the stimulation of Manipura Chakra, Anahata Chakra, Ajna Chakra, and Sahasrara Chakra. These Chakras are located in various parts of the human body and are associated with inner power, love, intuition, knowledge, and spiritual connection, respectively. When you do Tadasana, your whole body stays aligned, and a balance is created between the body and mind. In this stable condition, you can explore the chakras and feel connected with your inner strength, compassion, insight, and wisdom.

I would like to share this detailed outline of “Tadasana”. I am not sure about the actual source of this image. You can find a citation in the image itself. In the given infographic, you can learn:

• How to perform Tadasana (mountain yoga pose)
• Benefits of Tadasana
• Anatomy
• Important tips for beginners, intermediates, and experts.
• Other important tips about Tadasana.

Frequently Asked Questions (FAQs)

1. Does Tadasana increase height after 18?

Yes, it does. In Tadasana, all your muscles feel stretched, your entire body feels elongated and the formation of growth hormones gets facilitated.

2. How many times should we do Tadasana in a day?

Depending on your comfort level, do Tadasana as many times as you feel in a day. Generally, this yoga pose can be performed up to 10 times a day. 

3. Who should not practice Tadasana?

People having migraine, vertigo and high or low blood pressure should not practice Tadasana. Also, older people and pregnant women may find difficulty keeping balance while doing this yoga. So, they can also avoid doing it.

Final thoughts,

Tadasana, a basic yoga pose, has a significant impact on physical and mental health. It helps you align your body and mind. Practicing this regularly gives you inner peace and a healthy body. What are you waiting for? Start doing Tadasana from today. Improve your body posture, have better balance, and connect with your inner power and wisdom naturally.