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Tadasana (Mountain Pose) Benefits, How To Do, Precautions

Science behind Tadasana (Mountain Pose) & Its 10 Benefits.

  • Meaning: Tada = Mountain, Asana = Pose
  • Yoga Style: Hatha Yoga
  • Duration: 30 Seconds
  • Repetition: 5
  • Strengthens: Knee, Ankle, Thigh
  • Preparatory Pose: Uttanasana, Adho Mukha śvānāsana
  • Follow-up Pose: Urdhva Hastasana


The term Tadasana is a combination of two Sanskrit words; Tada means mountain and asana mean pose. So theoretically this pose will give you the capability to stand still like a mountain.

The most important yoga pose is a yoga that increases a person’s capability to perfectly stand on two feet.

This great pose brings consciousness about your footing and where you distribute your weight.

It is a basic and the most suitable pose for beginners; it makes you aware of the body and mind connection and improves the overall balancing of the body.

Can be practiced any time of the day, although it is advised to practice any yoga after 4 hours of a meal.

Tadasana is a most suitable preparatory pose that can be done before any yoga, it brings the balance and consciousness of the body. That is another reason why it is regarded as the “mother of asanas”.

Provides you the sense of relaxation, and this is something that can be done in the office or anywhere to relax the tension between joints and muscle.

Science behind Tadasana

The benefits of this pose aren’t confined to just physical benefits, this pose is also a great tool to awaken your spirituality.

After practicing this pose, you will feel more grounded and you should be able to make a connection with the earth. As allowing energy from mother earth to flow from the bottom of toe to spine, and then up through to crown of the head. Tadasana cultivates stillness and relaxed power within the body.

Tadasana is also regarded as a “mother of asana” because it fulfills and trains the practitioner for the basic criteria of performing yoga, that is to improve the body’s balance and improving the cognitive skills of the body.

The more you start to practice this, the more comfortable we become in your body. If you are having a long and rigid sitting job then you definitely need time to counteract that.

How to do Tadasana (Mountain Pose)



  • One who is expecting to experience the deeper stretch into their upper body shall try this variation of Tadasana.
  • Raise both your hands straight and upwards, so that they can be perpendicular to the ground,
  • Now interlace your fingers and position your both palms opposite to each other.
  • Not stretch your body vertically to enjoy the maximum stretch. This variation will help in achieving the optimum stretch in all vertebras and shoulders joints.

Beginners guide

  • Since it is one of the most basic poses and there should be no difficulty for the beginners as well.
  • Those who are struggling to maintain straight pasture while practicing this asana can take a support from the wall in their initial practicing this yoga.
  • Once you are able to balance perfectly then you can try performing this asana with closed eyes

Benefits of Tadasana

1 Better Posture:

People are sitting whole day on the same chair to arrange food on table, and there is nothing we should feel embarrassed about. But these long sitting hours are having many adverse effects on your spine and muscle flexibility. Practicing Tadasana daily works to align skeleton and helps spine by bringing it to neutral position

2 Reduces Sciatica Pain-

Sciatica is one of the most common ailments gifted by our modern 21st century lifestyle. The real reason for sciatica is the pressure caused by the herniated disk on the sciatic nerve. Due to the wrong pasture and muscle stiffness sciatica is getting more common these days. Practicing Tadasana and other hatha yoga on daily basis reduces the chances of suffering from sciatica, and it also relieves the pain of people already suffering from sciatica.

3 Increased Height-

Every heard about slumping pasture syndrome? People with slumpy pasture tend to have hunchback pasture which makes them look shorter than their original height. Practicing Tadasana on regular basis will definitely improve your natural pasture and will make you look taller and stronger. This yoga pose also helps in releasing the tightness from the spine and lubricating vertebras for better functioning and saving the body from any injury.

4 Strengthens Digestive System-

Tadasana helps in stretching the abdominal area and stimulating the digestive organs of the body. Regular practice of this pose helps in getting rid of common digestion problems like bloating, constipation and acid buildup.

5 Better Blood Flow:

Tadasana assists in regulating the blood flow throughout the body and helps in supplying essential nutrients and oxygenated blood all over the body.

6 Reduces Muscle Stiffness:

Muscle stiffness happens due to lack of physical work. Majority of the population in the world is suffering from muscle stiffness and they are getting more prone to injuries.

For example: people who have long hour sitting jobs often complain about back pain, bad posture and stiffness in joints, this stiffness later reduces their body’s physical capabilities.

Such people should practice Tadasana at least 3-4 times a day, you can do it as soon as you wake up, then after a lunch break, then once in a tea break and once after you get back to home. Practicing this pose will take just 5 minutes but will surely benefit you in long term.

7 Relieves Mild Depression:

Tadasana has 2 best solutions to deal with depression

  • It regulates the blood flow to the body, which in turn helps in better supply of oxygen towards your brain. This better blood flow will make you feel more energetic and vibrant person.
  • This yoga pose has many restorative benefits, this means it calms the mind and relieves the stress on the body and take your body towards self-constructing phase. Whenever you find yourself in tense or stressful situation then take a 2-minute break from work and perform Tadasana with your closed eyes.

8 Regulates Menstrual Cycle

Tadasana also has proven effects on regulating the menstrual cycle in women and reducing the cramps. This pose helps in stimulating ovaries for better functioning and supplying better blood flow towards the uterus.

9 Cures Asthma

Someone suffering from asthma should definitely implement this yoga pose into their routine. Practicing this yoga helps in opening of the chest cavity and stimulating the lungs for better intake of fresh air. Tadasana also helps in regulating the breathing pattern and strengthening the core muscle group, which helps inhalation and more fresh air intake.

10 Improved Brain Functioning

Tadasana is known to have effects on the cognitive functioning of brain; it helps in better communication between neurons and improved flow of energy.