Tadasana (Mountain Pose): How to Do It, Benefits, Step by Step Instructions & Precautions

Tadasan/ Samasthiti

Sanskrit words meaning:

Tada – mountain

Asana – pose

Tadasana (Mountain Pose) Method:

Stand with feet together, big toes and heels touching. Arms by your sides.

Lift your toes off the mat and spread them back down – one by one.

Lift the inner ankles and knees and engage the thighs.

Engage the abdomen by slightly drawing it in, lift your chest, roll the shoulders back and down, away

from your neck.

Gaze forward, hands by your sides, fingers alert but not strained.

Feel the energy lifting up and rooting into the earth at the same time.

Tadasana (Mountain Pose) Health benefits

Back pain


Digestive issues

Back pain

Flat feet

Tadasana (Mountain Pose) Precautions

Avoid practicing this asana for too long as prolonged standing may cause strain on the muscles of

the legs.

Don’t put too much pressure on the knees as it may cause pain in the knees.

People suffering from any of this condition should avoid practicing this asana: migraine, insomnia,

joint pain or low blood pressure

Tadasana (Mountain Pose) Preparation and post work


Adho muka Svasana

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