Tadasana or Mountain Pose

Tadasana: an introduction to the basic yoga form

Experience the benefits of yoga for weight loss through Tadasana

‘Tadasana’ or the mountain pose is the most basic of all yoga poses for beginners. Not only that, whenever you are performing a series of poses of yoga for weight loss, Tadasana is the first position taught even in the most advanced yoga classes. Tadasana stretches out all the muscles and the best time to perform this pose is when you feel that your yoga sessions have become too intense. Performing this yogic pose in the middle of the session enables your body to rest and recover. Tadasana also has a calming effect that affects the overall yoga sessions.

Benefits of Tadasana

The main benefit of this posture is to the thigh muscles as they are toned and stretched, when you perform it. Apart from the thighs, Tadasana also tones and strengthens legs, knees, ankles, buttocks, shoulders, neck and lower abdomen. Other benefits of Tadasana are the following ..

  • Helps improve posture of the body
  • Makes ankle, knees and hip joints more flexible
  • Helps strengthen the oblique muscles , preventing hernia in the process
  • Practicing this asana on a regular basis imparts suppleness to the spine
  • Tadasana is an essential pose in yoga for weight loss
  • Improves balance and increases height
  • Improves respiration and digestion
  • Helps to gain control over muscular movement
  • Strengthens the entire nervous system
Beginner’s tip

The best beginner’s tip for ‘Tadasana’ is to improve your balance. If you feel that you are not able to maintain your balance properly, you can start with your feet slightly apart. Gradually, as you improve in the discipline; you can do it as it is intended to be done. You can perfectly align your body and maintain balance by standing against a wall, when doing for the first time. Although the pose is very simple, you can do two more preparatory poses to improve on this yogic position- Adho mukho svanasana (Downward facing dog) and Uttanasana (Standing forward bend).

Steps for doing Tadasana perfectly
  • Stand on a firm ground, with your legs and feet joined together.
  • Keep your hands at your sides and look in the front.
  • Now, balancing yourself on the heels, raise your toes and hold it for 5-10 seconds.
  • Bring the toes back on the ground and move forward your pubic bone, just a bit.
  • Lift your chest up and out, in moderation.
  • Next, you need to raise up your head.
  • Lift the base of your skull, towards the ceiling, lengthening your neck in the process.
  • Putting pressure on your toes, lift your legs up, first the calves and then your thighs.
  • Keeping your breath steady, remain in that position for 1-2 minutes.
  • As you inhale, feel the breath is coming up through the floor and going into your legs, followed by stomach and up to the head.
  • While exhaling, feel your breath going down, right from the head to the stomach and into your feet.
  • Now, come back to the original position slowly and repeat the process.
  • In the next repetition, along with your legs, raise up your arms as well, stretching them and taking them over your head.
  • Again, repeat the inhaling and exhaling exercise and in the latter one, put down your arms as well.
A note of caution

1) Tadasana should not be performed by those who experience head spinning or have complaints of reeling sensations.
2) All those who are prone to headaches, low blood pressure and suffer from insomnia should not perform this asana.

You can read more about Tadasana or Mountain Pose from this and this article.

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