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Top 8 benefits of Tadasana in Yoga

Top 8 big benefits of tadasana in yoga

Top 8 benefits of Tadasana in Yoga

Tadasana in yoga or the Mountain pose is one of the most basic standing pose among the yoga poses. People of all ages whether they are children or old age people can do this asana very easily. In fact, everybody can do this asana, except of course the disabled persons.

Meaning of Tadasana (Mountain Pose)

Tadasana comprises two Sanskrit words, ‘Tada’ and ‘Asana’. In Sanskrit language ‘Tada’ means ‘mountain’ and ‘Asana’ means ‘Pose’ or ‘Posture’. This asana is also known by another name of the ‘Samasthiti’. Sama means ‘upright’ or ‘straight’ and ‘Sthiti’ means ‘standing still’ or ‘steadiness’.

This asana falls in the category of Hatha Yoga. This asana should also be performed empty stomach during the morning time for maximum benefit.

Although this asana can also be performed at other times of the day but always make sure that this asana is performed after more than 3-4 hours you have had your meals. 

Tadasana (Mountain Pose) Basic details:

Sanskrit NameTadaasana or Samasthiti
Meaning‘Tad’ means ‘Mountain’ and Asana means ‘Pose’ or ‘Posture’
Difficulty LevelBeginner
English nameMountain Pose
PositionStanding erect on the floor
Tadasana Basic Details

Tadasana steps (Mountain pose steps) 

Tadasana Variation – I

  1. Stand straight on the floor with your feet together, the heels and the big toes should be touching each other. Stretch the feet and all the toes flat on the floor.
  2. Tighten your knees and pull up your knee caps.
  3. Contact your hips and also pull up the muscles at the back of your thighs.
  4. Stomach should remain in, chest out and forward, keep your spine stretched up and neck straight.
  5. The weight of the body should be evenly distributed on both feet and not on the heels or the toes.
  6. Keep your hands hanging nearby your body, fingers closed and palms stretched.

Stay in this position for few seconds breathing deeply. 

Tadasana Variation – II

After performing the asana from points 1 to 6 as mentioned above, inhale and slowly raise your foot sole areas, making sure that your body weight is now on your toes.

Now stretch your whole body upward from feet to your head. Remain in this position as long as you can and then exhale and slowly bring down your foot fully on the floor.

In the beginning, you can do it for few seconds, and then gradually you can increase the timings up to 1 minute. 

Tadasana variation – III

After performing the asana from points 1 to 6, slowly inhale and bring your hands in front, interlock your fingers and stretch your arms straight over the head, palms should be facing up.

Simultaneously, raise your foot sole area, and stand on your toes, making sure that bodyweight is entirely on the toes only.

Now feel the stretch in your whole body from feet to your head up to the stretched palms facing up.

Stay in this position for few seconds and then lower your feet flat on the ground while breathing out. It can be repeated again for few times as per your yoga routine.

If this asana is difficult to perform with feet together then it can also be performed keeping feet shoulder length apart. 

Tadasana in yoga advantages

People generally do not pay attention to the correct way of standing. Some people stand putting the whole body weight on one leg and others stand on putting the entire weight on their heels or on the inner or outer edges of the feet.

These kinds of faulty standing positions can bring many deformities in the body posture. It can also hamper the elasticity of the spinal code. Therefore, it is important to master the art of standing correctly.

Tadasana Benefits (Mountain pose benefits)

  1. This is a very important asana for increasing height. It is especially important for children of growing age to regularly perform Tadasana so that they are able to attain their proper height. Tadasana stretches the body from head to toes, which helps in increasing the height of the individuals.
  2. It helps people to lose excess weight from the body. Obese people would immensely benefit from it if they regularly perform Tadasana along with other yoga poses.
  3. It also strengthens the muscles of the legs, as it stretches the lower legs, upper legs, and thigh muscles to a maximum extent.
  4. This pose is very beneficial in backache. Due to faulty habits of people these days they have to sit in a bad posture for long hours causing pain in the back muscles. Tadasana helps in relieving this pain.
  5. It helps in toning and strengthening the hips, thighs, legs, and feet.
  6. This pose also helps in increasing concentration and sharpens the brain so particularly helpful for students.
  7. Helps in fighting negative emotions and eliminates dullness and depression.
  8. Tadasana helps in regulating the blood flow in the body from head to toes and also makes oxygen reach all parts of the body.

Tadasana is also known as the ‘Palm tree pose’ resembling the tallness of the Palm tree, so it is particularly beneficial for growing children. 

Tadasana precautions   

  1. Perform Tadasana preferably in the morning time after clearing your bowels.
  2. If you have to do Tadasana at any other times then there should be a gap of 4 hours between your last meal and the asana.
  3. If you have undergone any operation or surgery then this asana should be avoided at least for 6 months.
  4. If there is any injury in the body then also this asana should be avoided because this asana stretches the whole body so it can have an adverse impact on the injury.
  5. Strictly prohibited for pregnant women.
  6. If you feel any weakness or dizziness while doing this asana then it should be stopped immediately.


Tadasana is a basic level asana. It is one of the easiest and simplest asana, which everybody regardless of their age can perform. It is a must asana for growing children and for beginners who are planning to bring yoga routines into their lives for various health benefits.

If you have any question regarding Tadasana (Mountain Pose) you can ask in the comments section below.

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