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Tadasana: How to Practice Yoga’s Most Important Pose

March 30, 2022

6 min read

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Author : United We Care
Tadasana: How to Practice Yoga’s Most Important Pose


Tadasana belongs to the category of standing yoga poses. In other words, it is the starting point of all standing yoga postures, besides being a complete yogasana (yoga pose). It is a seemingly simple posture yet has the potential to benefit you in several ways. It is always helpful in improving posture and restoring muscular balance.

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What is Tadasana?

Tadasana is the mother of all standing postures in Yoga, as all standing Yoga poses originate from this asana. Known as Mountain Pose, the Tadasana pose resembles a lofty mountain as you stand upright. Like a mountain, Tadasana helps reinforce your foundation while aiming for a balanced mind and a peaceful inner self. Tada also refers to a palm tree as the individual stands erect to mimic the tree. Tadasana conditions your mind to aim higher as you assume the pose.
The imposing posture of Tadasana helps improve self-confidence, as one stands in a balanced and steady posture. Continuous practise of this Yoga facilitates other yoga postures as your body gains stability and balance. It also enhances self-awareness when you focus inwards during it. It is suitable for beginners and individuals who wish to correct postural issues. However, one should not underestimate the significance of Tadasana because it lacks challenging movements or body postures.
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How to practice Tadasana:

Remember that you are not just standing doing nothing while practising Tadasana. The posture makes you aware of your body parts. It also helps you appreciate the role of these parts in maintaining physical and mental well-being.

Tadasana involves the following steps:

  1. Bring your big toes together while keeping a small gap between the heels. It will align the outer parts of both feet parallel with each other.
  2. Ensure that you are evenly dispersing the bodyweight on your heels and toes.
  3. Elevate your arches while pressing down the outer portion of your feet.
  4. Maintain your knees in a slightly bent position. 
  5. Slowly elevate kneecaps while engaging the quadriceps.
  6. Ensure that you are maintaining the natural curvature of the lower spine. 
  7. Keep the pelvic bone in a neutral position.
  8. Stretch your spine upwards to elongate it slowly.
  9.  Focus and stimulate your core muscles.
  10. Pull your shoulder blades backwards. 
  11. Keep your arms in a relaxed position.
  12. Maintain your palms facing downward
  13. Breathe deeply and keep your tummy relaxed.
  14. Stay in the same posture for up to one minute.

Why do we practice Tadasana?

There is a lot more to Tadasana than meets the eye. As you attain the Tadasana posture, contemplate its possible advantages like leg strengthening, straightening the spine, improving self-awareness, and aligning the entire body. Several attributes of Tadasana help relieve multiple health conditions.

  1. Tadasana enhances the flexibility of joints to minimise pain in conditions like Ankylosing Spondylitis. 
  2. According to eminent health experts, Tadasana can strengthen muscles and joints in the lower extremities to help patients having Parkinsonism develop posture and balance.
  3. Stress-relieving properties of Tadasana help bring comfort to patients with chronic cough conditions. 

One should practice Tadasana regularly to promote equilibrium and balance between mind and body. Its grounding effect of it is helpful to achieve a sense of stability and safety. It is also appropriate to restore inner peace of mind. Being a basic asana prepares a beginner to move forward in the quest for more challenging Yoga poses. Consult a physician if suffering from low blood pressure, joint conditions, or dizziness before doing it.

Benefits of practising Tadasana: 

Tadasana improves awareness about your muscles and improves posture, even though it appears to be very straightforward. You are activating and strengthening the thigh muscles throughout this yoga process. The posture ensures firm rooting to the ground and makes you feel stable and unaffected by outward forces—the grasping power on the earth affirms your strong connection with terra firma.

The following are some valuable benefits of Tadasana:

  1. Restores healthy breathing pattern
  2. Can support weight management
  3. Relieves stress
  4. Offers relief from sciatica pain
  5. Enhances flexibility
  6. Strength building

As well, the posture of Tadasana works at the mental level by improving concentration and mindfulness. On a physical level, It also corrects postural abnormalities, builds muscle strength, and improves the firmness of glutes and abdominal muscles. The yoga posture of Tadasana can also correct flat foot syndrome. As a result, it helps you become aware of the strength of muscles and flexibility of the spinal cord.


However, Tadasana streamlines the energy flow through the spinal cord, shoulders, and neck. The simplicity of this pose can be deceptive, and there are complex steps involved to derive tangible benefits. On the other hand, it allows simple and effective variations to explore more benefits of the posture. You can consider doing it while sitting on a chair to improve alignment and build core muscles. Variations are possible by lifting both the arms straight up to stretch the entire body length to experience instant relaxation.
Always yoga postures promise holistic benefits that balance mind, body, and spirit to maintain the individual’s well-being. Usually, Tadasana is no exception to this. It is a simple yet highly beneficial posture for everyone, including novices. Still, you can experience inner peace as it refreshes your mind and body. This posture is a blend of stillness, firmness, and equilibrium. It offers a broad assortment of benefits besides preparing you mentally and physically for the next level of Yoga poses.
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Author : United We Care

Founded in 2020, United We Care (UWC) is providing mental health and wellness services at a global level, UWC utilizes its team of dedicated and focused professionals with expertise in mental healthcare, to solve 2 essential missing components in the market, sustained user engagement and program efficacy/outcomes.

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