How to Do Mountain Pose - Tadasana: Steps, Benefits & More

What is Tadasana?

Before we talk about how to do Tadasana and its benefits, it is important to know Tadasana information to get an idea about what this pose is. 

Let’s start by knowing Tadasana meaning. Popularly known as the starting and ending pose of the Surya Namaskar sequence, Tadasana is one of the most important standing poses. Tadasana, also known as the Mountain Pose or Samasthiti, gets its name from the Sanskrit words ‘Tada’ meaning mountain and ‘asana’ meaning posture and symbolises stillness, power, and stability. The Tadasana Pose finds a mention in the late 1800s yoga texts and has been performed since. 

Tadasana yoga pose forms the basis of most of the other standing asanas and works on the muscles in your core, back, legs, feet, and glutes.

Who can do Tadasana?

Now that you have the basic Tadasana information, it is important to know the categories of people who will benefit from practising it. These include:

1. Seniors
2. Children
3. Pregnant women
4. People suffering from postural problems.
5. Those who have medical conditions such as COPD, Ankylosing spondylitis, Parkinson’s diseases. 

Who should avoid Tadasana?

Here are certain categories of people who should avoid Tadasana yoga pose:

1. People who find it difficult to stand for long.
2. People who experience chronic migraine or giddiness.
3. Those who have the problem of locked knees.
4. People who have spinal problems.
5. Those who suffer from low blood pressure.

How is Tadasana performed?

Though it may seem like a simple pose, it is important to know the proper Tadasana steps to gain its benefits. Here is a detailed step-by-step explanation of the Tadasana yoga pose:

1. Stand with your feet slightly apart while keeping your feet balanced on both feet.
2. Inhale and raise your arms above your head. Interlock your fingers with your palms facing up. Keep your gaze ahead.
3. Exhale and raise your shoulders towards your ears. Rollback your shoulders and lower your spine while straightening your posture and opening your chest.
4. Relax all your muscles. 
5. Return to the starting position.

Which are some variations of Tadasana?

The mountain pose Tadasana has some very effective variations that you can try. These include:

1. Try doing Tadasana asana with your feet placed hip-distance apart. Widening your stance has benefits for people who suffer from lower back pain or tightness. It helps in making it easier to balance yourself during the mountain pose Tadasana without letting you internally rotate your legs. This pose can also be done by pregnant women to prevent pressure on the lower body.

2. People who tend to overarch their back can do Tadasana yoga by bringing their hands close to their waist and squeezing them. You should start with your feet hip-width apart and stabilise and engage your deep core muscles and lumbar spine. 

3. For people who feel unable to hold the Tadasana yoga pose and get imbalanced, can do this pose by squeezing a yoga block between their upper inner thighs. This helps in activating your adductors and brings your legs closer to each other. This also helps in stabilising your obliques and the superficial core muscles. 

4. You can experiment with various arm variations to manage your alignment. For instance, you can raise your arms by keeping your palms facing each other. Or, you can place your hands behind your back in the reverse prayer position.

Why should you do Tadasana?

This seemingly simple pose has tremendous benefits for your mental and physical health. Here are some of the most important benefits of Tadasana yoga asana:

1. One of the most important Tadasana benefits is for people who are in the habit of hunching or slouching or those who lead a sedentary life. These people often feel tightness, stiffness, or pain in the lower back. Tadasana makes you stand tall and stretches your spine. This helps in alleviating lower back problems such as sciatica.

2. Tadasana asana is an excellent pose to improve your metabolism. This helps in keeping you at your optimum weight. Losing weight not just give you a toned appearance but also prevents obesity-related disorders such as kidney problems, diabetes, heart diseases, etc.

3. People whose lungs are clogged up due either due to pollution or inherent respiratory problems such as asthma or COPD, find it difficult to breathe properly. Tadasana yoga benefits such people by opening and clearing up your lungs and letting you breathe deeply.

4. Tadasana steps help in boosting your energy levels by rejuvenating your mind and body. This boosts your memory, focus, and concentration.

5. Tadasana helps in letting you relax by beating stress, anxiety, and even depression. It is a great asana to prevent cognitive decline and conditions like Alzheimer’s and Parkinson’s. 

6. One of the best Tadasana benefits is that it is easy to learn and practice. That’s not all, it also has several modifications and variations for people with varying conditions.

7. The Tadasana pose can be done using a minimal set-up. All you need is a little space and you can get started, making it a great exercise to include in your home workouts. 

How to do Tadasana safely?

Here are some things that you need to keep in mind for doing Tadasana yoga asana safely:

1. If you are a beginner, avoid practising this asana for too long. This helps prevent strain on the leg muscles.
2. While doing this asana, keep your weight distributed well between both feet. Don’t pressurise your knees too much.
3. Never start doing this asana on your own. Learn it from an experienced yoga practitioner or by joining online yoga classes. This will help in you getting to know Tadasana meaning and correcting postural mistakes. 

Takeaway

To gain Tadasana yoga benefits, it is not just important to keep yourself motivated to continue your practice, but also modify the pose to suit your objectives and health status. Feel free to use props and do corrections to the pose to gain all the physical and emotional benefits of this amazing asana. 

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