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Mountain pose (Tadasana) steps, benefits and precautions

The mountain pose or Tadasana is a standing yoga pose which is also considered to be the foundation of all other standing yoga poses. It also helps in improving your overall posture.

Mountain pose (Tadasana) steps, benefits and precautions

Tadasana meaning

The name Tadasana is derived from two sanskrit words.

  • ‘Tada’ means a palm tree
  • ‘Asana’ means a pose. 

This Asana is also sometimes referred to as Samasthiti. ‘Sama’ means still or unmoved while ‘Sthiti’ means standing still. So the meaning of the asana’s name implies standing still like a mountain.

Mountain pose (Tadasana) steps, benefits and precautions

How to do the mountain pose?

Here is a step by step guide to do the mountain pose or tadasana.

Step one

To start with the mountain pose, you should stand on the floor with bare feet. The feet need to be joined together. Now, try to loosen your knee joint by bending your leg slightly and then becoming straight. This is advisable to prepare your legs for Tadasana.

In this position, you have to try and line up your heel with the middle toe of your feet. For me, I need to push my heel slightly outside to achieve this.

Step two

Divide your weight evenly between both legs. Now, tighten your thighs and try to lift your knee cap. At the same time, your thighs will also turn slightly inwards. Please ensure that you are not tightening your abdomen while doing this.

Step three

Lift your chest and try to push your shoulders back so that you have a widened upper body. Move your arms to the sides of your body so that your palms and biceps are facing in the forward direction. 

Try and ensure that your body feels to be in balance on all sides.

Step four

Now raise your head while stretching your neck.

Step five

Keep taking deep breaths. Stay in this position for 8-10 breaths.

Benefits of the mountain pose

  1. Tadasana is the starting pose for a number of standing asanas. Its biggest benefit is that helps in an overall improvement in your posture. It not only corrects it but also makes your spine and back more flexible. 
  2. The Mountain pose helps in toning your legs, abdomen and hips.
  3. It improves the functioning of your digestive and respiratory systems and helps to calm your mind.
  4. The yogasana helps to improve your overall stability and improves the health of your legs, thighs and knees.

Precautions and contraindications

  1. People with blood pressure issues should not practice the mountain pose.
  2. If you are someone who suffers from nagging issues of insomnia it is better to avoid it.
  3. You should not tighten your body during this pose.
  4. There are a lot of practitioners who end up pushing their hip forward due to clenching of their pelvis. You should avoid this.
  5. Since Tadasana is a starting pose, a lot of practitioners either don’t practice it or do it improperly. Since it is a foundational yoga pose, it is advisable to do it properly at the start of your practice.

Yoga poses related to Tadasana

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