Tadasana is one of the basic yoga poses also known as mountain pose in western countries. You can find different variations of Tadasana (mountain pose) in different yoga disciplines. Here are three aspects to consider when practicing this pose:
- Drishti: It is recommended in Ashtanga Vinasya Yoga to Drishti in Tadasana should be “Nasagra Drishti”, which means the eyes should be at the tip of the nose.
- Bandhas: Mula bandh, Uddiyana bandh and Jalandhara bandh are recommended body locks (here I assume you know what Baddha is in yoga) for this asana.
- Variants: As I said earlier, you can find different variations of Tadasana. You follow your yoga teacher 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 life. It is a proven fact that a person who practices yoga regularly improves their confidence level and stays happy too. Tadasana (mountain pose) is one of the basic postures of yoga and is considered the first step in the yoga journey. Tadasana is a very simple yoga posture and can be easily practiced by anyone. This asana is one of all those asanas that are done in a standing position.
Meaning of Yoga Tadasana
Tadasana is composed of two significant words in the Sanskrit language: “tada” and “asana”.
Why is 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 (tah-DAHS-anna), also known as Yamashita. The word “sama” means straightened and “sthiti” means position.
Tadasana Steps
As shown in the picture, here are some basic steps to practice tadasana anywhere without any additional yoga props.
- First, get into an upright position.
- Stand up straight and keep your neck straight.
- Keep your arms at your sides.
- Keep your feet together.
- The heel and big toes should touch each other.
- Keep your knees together, tense your hips, and tighten the muscles in the back of your thighs.
- Keep your chest forward and your stomach tucked in.
- Then stretch your toes on the floor and breathe evenly and rhythmically.
- Don’t put your weight on just one toe and distribute it evenly across the heel and toes.
- Your ears, shoulders, hips and ankles should be aligned.
- Feel your spine lengthen and keep your breathing smooth and normal.
- Hold the pose for a minute and continue practicing as per your convenience.
Benefits of Mountain Pose (Tadasana)
Mountain pose is an important part of the standing yoga pose family and can be combined with other yoga poses to achieve better results. Here are some important benefits that you can get from practicing Tadasana regularly.
- It helps cure problems related to back pain and can reduce back pain.
- With regular practice of this mountain pose, you can get sciatica.
- Gentle breathing helps reduce stress and increases our power of concentration.
- Tadasana can help stabilize our mind and body.
- Mountain yoga poses strengthen the thighs, knees, ankles, abdomen and buttocks and can improve our body’s alignment.
This is a very simple and basic yoga pose that can be practiced anywhere, such as an elevator, cafeteria, office, bathroom or waiting room.
Tadasana Contraindications
Yoga Tadasana The pose may seem easy to many people, but they shouldn’t rush it. Also, not everyone should try this yoga. To obtain the optimum Benefits of Tadasana or find out if it’s right for you or not, let’s take a look at the Contraindications of Tadasana.
- People with injured knees and ankles should avoid this yoga pose. If you have had surgery on your knee, ankle or hip, you should avoid practicing Tadasana.
- If you have trouble standing up straight, maintaining balance, and doing this yoga pose, seek advice from an expert.
- Practicing Tadasana may cause dizziness and additional discomfort in those who already suffer from migraine, dizziness, and high or low blood pressure.
- Elderly people and pregnant women may find it difficult to maintain the balance of their body and practice this yoga perfectly. They can do Tadasana variations that require stretching the 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 Tadasanaalso known as Inclined Mountain Pose, can be performed by following the steps below:
- Stage. 1: Lie on your back.
- Stage. 2: Align both legs and keep heels and toes close to each other.
- Stage. 3: The chin should be aligned close to the neck. The thighs should be firmed.
- Stage. 4: Do not let your lower back touch the floor. Keep it in a bent position. Keep the sacrum and pelvis area stable on the ground. Try to squeeze the core in this position
- Stage. 5: Position your arms a few inches apart for perfect body alignment and posture. Then place the shoulder blades at the back of the head and lower them inward.
- Stage. 6: The neck should also not touch the ground. Just like the lower back, the neck should remain in a curved position.
- Stage. 7: Relax in this position and continue breathing deeply.
2. Tadasana variation: palm tree pose
Follow these steps to do Palm Tree Pose or Urdhva Hastotanasana perfectly:
- Stage. 1: Stand up straight, inhale. Raise your arms and interlock your fingers on top of your head.
- Stage. 2: Lift your heel and stretch your hands.
- Stage. 3: Pull in your navel and focus on breathing
- Stage. 4: Stand on your tiptoes and raise your hands toward the ceiling. Relax and feel the air slowly circulating through your body
- Stage. 5: Exhale and lower your heels. Release your fingers.
3. Tadasana Variation – Pose of the five-pointed star
Here are 6 key steps to make the five-pointed star or Utthita Tadasana yoga pose:
- Stage. 1: Stand straight and widen your legs as much as you can
- Stage. 2: Spread your toes
- Stage. 3: Spread both hands out to the sides and open your fingers
- Stage. 4: Feel your whole body expanding outward through the bones
- Stage. 5: Continue natural breathing
- Stage. 6: Finally, inhale, release your arms and return to center.
How does Tadasana affect the chakra?
Tadasana has a significant impact on maintaining balance and stimulating the Manipura Chakra, Anahata Chakra, Ajna Chakra and Sahasrara Chakra. These chakras are located in various parts of the human body and are respectively associated with inner power, love, intuition, knowledge and spiritual connection. When you do Tadasana, your whole body remains aligned and a balance is created between body and mind. In this stable state, you can explore the chakras and feel connected to your inner strength, compassion, insight and wisdom.
I would like to share this detailed overview of “Tadasana”. I’m not sure of the true source of this image. You can find a quote in the image itself. In the given infographic, you can learn:
- How to do Tadasana (mountain yoga pose)
- Benefits of Tadasana
- Anatomy
- Important tips for beginners, intermediates and experts.
- Other important tips on Tadasana.
Frequently Asked Questions (FAQ)
1. Does Tadasana increase height after 18?
Yes, it is. In Tadasana, all your muscles are stretched, your whole body is lengthened and the formation of growth hormones is facilitated.
2. How many times should we do Tadasana per day?
Depending on your comfort level, do Tadasana as many times as you want in a day. Generally, this yoga pose can be performed up to 10 times a day.
3. Who should not practice Tadasana?
People suffering from migraine, dizziness and high or low blood pressure should not practice Tadasana. Additionally, older people and pregnant women may have difficulty maintaining balance when practicing 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. This 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 naturally connect with your inner power and wisdom.