Tadasana (Mountain Pose), steps, and benefits

Tadasana is one of the foundational poses for all standing poses, this is used as a preparatory pose for many other asanas. [1]verywellfit.com

If you have ever gone to yoga classes, you would know that this is one of the first yoga asanas that are taught in the yoga classes.

This pose provides the full-body stretch, so it is great to start your day with tadasana. It will relax your mind, and body, uplift your mood and will make you feel comfortable.

Because it is the foundation pose for many other asanas it is also considered as “Mother of Asanas” that helps to align the whole body structure, improves the respiratory system, digestive system, strengthens legs, and improves concentration. [2]food.ndtv.com

For those of you who have posture problems, this works the best. Children are advised to do tadasana as it increases the height.

The English name, and meaning of Tadasana


Tadasana is a Sanskrit word, Tada means Mountain, and Asana means Pose that is why in English it is known as Mountain pose.

It is also known as the Palm tree pose, so if say Palm tree pose, I am referring to tadasana.

This is the standing pose in the modern-day yoga practice [3]Wikipedia that helps to improve posture, increase height, make the spine flexible, and strengthen the back muscles. [4]parenting.firstcry.com

Beginners can easily do it, but wait a minute it is not as easy as it seems.

Although it looks easy it is not, it requires the full awareness of the practitioner, you have to focus on all the body parts one by one, maintain the pose for few moments and breathe calmly.

But no worries you will learn this pose soon, and once you mastered it, it will make your yoga journey easy.

Let me explain to you its steps, benefits, precautions, and many more things in as simple as possible manner.

“Yoga is the journey of the self, through the self, to the self.”

~ The Bhagavad Gita

You read the quote, how amazing this is, this always inspires me to do good at yoga as well as in life. Isn’t it inspirational? Tell me in the comment section.

How to do Tadasana?

  • Stand straight on the floor or yoga mat at the legs a little bit apart.
  • Your ankles should not knock, so maintain the stance accordingly.
  • Breathe in deeply, and slowly raise your arms over your head.
  • Interlock the fingers, turn your hands, and ensure that the palms of both hands are facing upward.
  • And then, lift your heels, and stand on the balls of your feet.
  • Make your self stable, let the prana (breathe) flow down to the spine, and whole body.
  • Feel the stretch in the body.
  • Stay in the pose for about 10 seconds. Increase the timing as you progress.
  • To exit the pose, breathe out, come down, unlock your hands, and bring them back to the start position.
  • Repeat the pose 3 to 4 times.
  • As you progress, increase the repetition, and its timing.

Benefits of Tadasana

Improves Posture

We often spend all day sitting, whether we are at work or home. And we all know this prolonge sitting affects our posture badly, and you may get crooked and weak back muscles.

If you are dealing with posture issues, then you must add this to your daily routine.

Works for Sciatica

You must have heard many people suffering from sciatica (pain in the back, and hip due to the compression of the sciatica nerve). In today’s world, it is very common to get sciatica pain.

If you know someone, you have this pain, tell them to do this, mountain pose will give relief from pain. [5]parenting.firstcry.com

But don’t forget to get the doctor’s advice.

Flexible Body

This pose makes the joints, spine, ankles, and thighs flexible. Add this to your routine to make yourself more flexible, and get rid of the stiff body.

Increases the height

mountain pose

Mountain Pose stretches the spine and can help to add few inches to your height.

Children are advised to do tadasana because it increases the height. Although genetics play a major role in height, it can help to increase height to some extent.

Few other benefits are:

  • Better digestive system
  • Improves respiratory system
  • Improves concentration
  • Uplift the mood
  • Provides energy
  • Strengthen the legs
  • Increase awareness
  • Aids to mind and body coordination

Variations of Tadasana

  • You can walk in this pose.
  • Close your eyes, this will help you to improve your balance.
  • Try not to interlock your hands. Instead, keep the palm facing inward.

Tiryaka Tadasana (Swaying Palm Tree Pose)

tiryaka tadasana
  • Stand straight with legs at shoulder width or where you feel comfortable.
  • Breathe in deeply, and slowly raise your arms over your head.
  • Interlock the fingers, turn your hands, and ensure that the palms of both hands are facing upward.
  • Then breathe out, and slowly lower your body towards the side.
  • Bend your body as per your capability, don’t put too much pressure on your body to bend.
  • Inhale, and come back to the start position.
  • Repeat this with an alternate side.

Precautions and Contraindications of Tadasana

  • If you have a headache avoid this pose, or you feel a headache while doing this pose, immediately stop doing it.
  • This pose is not for those who have a low blood pressure problem.
  • Refrain from this pose if you are suffering from insomnia.
  • Pregnant women should do it wider legs and under the supervision of an expert.

Tips for Beginners

Beginners may find it difficult to maintain the balance in this pose, so keep your legs slightly wider around 3 to 4 inches wide.

It will help you to maintain the pose, and once you master this, get back to the regular Tadasana.


Tadasana is one of the basic poses, so once you master it, it will make your yoga journey easy. Mountain pose helps to relax your mind, and body, uplift your mood.

Mountain pose strengthens the legs muscles, stretches the spine, helps to improve the alignment of the body.

List of its benefits keep on going, add this to your routine, and enjoy its benefits.


This article provides general information only. It would be better if you consult an expert. It is not a substitute for an expert at all.

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