With the advent of technological devices, throughout the day, more than half the populace spends time crouched in front of a desktop or monitor at their workplaces and rivetted to chairs watching television or a smartphone in their leisurely hours. The unhealthy sitting postures at work or home gradually lead to posture misalignment, stiff muscles and sudden muscle strain or pull. Well, for people who have overly busy schedules and cannot make time for a full-fledged workout session, if there is something that corrects this postural issue in a jiffy, it is the foundational yoga pose known as Tadasana.
What is Tadasana?
‘Tadasana’ is a Sanskrit term made up of two words where ‘tada’ implies ‘palm’ or ‘mountain’ and ‘asana’ signifies ‘posture’ or ‘seat’. The Tadasana posture is the physical embodiment of standing strong like a tree or a vast mountain. Hence, it is also called the Mountain pose or palm tree stance.
When a person stands in the Tadasana posture, their spine or vertebral column aligns perfectly in its natural curves. This enhances the stability and vitality of the spine and vertebrae. Being the initial position of the Surya Namaskar, Tadasana is a basic yoga pose that sets the foundation for many other standing yoga postures.
Tadasana not only works on all the major muscles so that your posture is better but also bestows you with a pain-free experience while you are at your sedentary desk job. It works to realign your skeleton and bring it back to a neutral stance. Scientifically, the posture depends on the muscular effort that it takes to get into this asana which in turn helps strengthen the core muscles and unbend rounded crouched backs. Additionally, it also bolsters your shoulders, ankles, thighs, knees, and back.
When To Practice Tadasana?
The best part of this basic posture is that it can be practised any time of the day and unlike other first-level yogasanas, it is not obligatory to have an empty stomach while performing this. But if you are into a full-on yoga session and following it up with other yoga postures, it is reasonable to have your meals at least 4-6 hours before performing this asana. Also, ensure that your bowels are clean to avoid unnecessary breaks in between.
How To Do Tadasana?
To reap the maximum health incentives from any Yoga asana, it must be performed in a proper sequence. Following are the steps to perform Tadasana:
- Stand upright, keeping a distance of 2 inches between your feet
- Inhale and lift your arms in front, levelling up to your shoulders
- Lock the fingers of both hands together and then slowly rotate your wrist outwards
- Now inhale and lift your hands above the head
- While lifting your arms, also lift your heels off the ground, balancing your entire body weight on your toes
- Be in this position for 20 - 30 seconds or as long as you are comfortable
- Now slowly bring your heels down
- Exhale and release your fingers
- Now draw your arms down and return to the initial position
What Are The Benefits Of Tadasana?
Enhances Your Posture
Practising the Mountain Pose can be of great help to people who have the instinct to hunch or slouch while walking or sitting. On performing this asana regularly, the back pain due to the hunched posture gradually disappears which finally improves the overall posture and helps a person to naturally stand tall.
Assist In Increasing Height
A good height always has an added benefit to one’s personality. People who have a predisposed fear of attaining a shorter height can start practising this asana in their teenage years to add a few extra inches to their height. The elongation or stretch while doing the asana activates posture pressure which in turn boosts the production of growth hormone that helps in stretching all parts of the body.
Also Read: Bothered With Short Height? 5 Super-Effective Yoga Postures To Become Taller Naturally
Boosts Mental Awareness
Yoga is not just about physical movement and breathing but meditation too. The mountain pose awakens the chakras and helps one connect to their deeper consciousness by broadening their mental awareness. It arouses creativity and intuition and clears the fogginess of the mind. Practising it routinely makes one feel calmer, and composed, make positive choices and beat depression while also consolidating the nervous system.
Also Read: Yoga For Mental Health: Get Past Lockdown Blues With These Superb Yoga Poses
Promotes Breathing
The exponential increase in environmental pollution and smog has led to most people reporting issues related to clogged-up lungs and other breathing troubles. Tadasana helps open up the alveolar passages within the lungs and allows one to breathe deeply without any obstruction.
Aids In Weight Loss
Yogasana is one such holistic approach that not only uplifts overall bodily functions but also helps achieve an appropriate weight. Alongside other yoga postures, Tadasana improves body metabolism and helps burn calories faster.
Health Conditions Tadasana Can Remedy
Although Tadasana might not be the preliminary treatment for these health conditions, it might very well be significant enough to subdue the pain and discomfort stemming from the following health aberrations:
Chronic Obstructive Pulmonary Disease (COPD): The emotional and physical benefits of the mountain pose is extremely beneficial for people suffering from COPD. Not only can practising it ameliorate stress and anxiety but also improve balance and strength.
Parkinson’s Disease: Tadasana assists in managing Parkinson’s disease by building up the strength of the lower part of the body and enhancing posture and balance.
Ankylosing Spondylitis (AS): Mountain pose is a restorative option for people agonized with Ankylosing spondylitis as it extensively helps to enhance flexibility and posture by curtailing pain.
Precautions
In case, you are afflicted with the following conditions, do not practice Tadasana without consultation with your treating doctor.
- Insomnia
- Low blood pressure
- Headache
- Dizziness or lightheadedness
- Joint, back, or shoulder problems
Frequently Asked Questions
What is Tadasana and its benefits?
Tadasana, or Mountain Pose, is a foundational yoga pose that improves posture, and balance, and strengthens the legs. It also helps in enhancing body awareness and breathing.
What are the five steps of Tadasana?
The five steps of Tadasana are: stand with feet together, lift arms overhead, stretch upward, engage the core, and hold the position while breathing deeply. This helps in aligning the body and improving posture.
Which disease benefits from Tadasana?
Tadasana is beneficial for individuals with sciatica, as it helps improve posture and reduce discomfort. It also aids in alleviating mild back pain.
What is Tadasana also called?
Tadasana is also called Mountain Pose. It is considered the foundation for all standing yoga poses.
Who cannot do Tadasana?
People with low blood pressure or those who experience dizziness should avoid practising Tadasana. Additionally, individuals with certain medical conditions should consult a healthcare professional before attempting this pose.
What are the disadvantages of Tadasana yoga?
Tadasana can cause dizziness or imbalance in individuals with low blood pressure. It may also be challenging for those with severe balance issues.
Which organ is used during Tadasana?
Tadasana primarily engages the muscles of the legs and core, supporting the spine. It helps in strengthening the skeletal and muscular systems.
What is the aim of Tadasana?
The aim of Tadasana is to improve posture, balance, and overall body alignment. This asana mainly acts as an initial starting position for many other yoga poses.
Which asana increases height?
Tadasana is often recommended to promote height growth by stretching the spine and improving posture. Regular practice can help in maximizing one's height potential.
(This article is reviewed by M Sowmya Binu Health & Nutrition Expert)
Author Profile
Soumita Basu:
Soumita Basu holds a Bachelor's Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.
References:
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DOI:10.1729/Journal.21750
Authors: Jai Dudeja
https://www.researchgate.net/publication/334680595_Benefits_of_Tadasana_Zhan_Zhuang_and_Other_Standing_Meditation_Techniques
2. “Tadasana” Yoga Maneuver for Preventing Vasovagal Syncope Recurrences: A Pilot StudyAuthors: B. Hygriv Rao, Vyshnavi Gowlikar, Sudhindra Vooturi, David G. Benditt, H. Nagraj Rao, and Mohandas Surath
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