Tadasana (Palm tree pose)- its benefits and how to do

Tadasana is an Sanskrit word that is composed of two words. The word ‘tada is a reference to ‘palm’ or ‘mountain’, and ‘asana means ‘posture’, or ‘pose’. The Tadasana pose is the physical manifestation of standing tall like an enormous tree or mountain. Therefore, it is known as the Mountain posture or Palm tree posture.

When one is in the Tadasana position their back or spinal column is aligned perfectly with the natural curvature. This improves the stability and strength of the vertebrae and spine. Since it is the starting point that is part of Surya Namaskar, Tadasana is a yoga fundamental pose that provides the basis for a variety of yoga poses that are standing.

How to practice Tadasana


Himalaya Yoga Teacher Training Explains Tadasana

Tadasana is not just a way to work all the major muscles, ensuring that posture improves but also provides you with an uninhibited experience when you sit at your desk work. It helps to align your skeleton to return it to a neutral position. The scientifically-based nature of the posture is based on the effort is required to perform this pose, which aids in strengthening the muscles in the core and help to round backs that are crooked. In addition, it strengthens your ankles, shoulders, knees, thighs, and back.

  • Stand with the feet together or about 10cm apart, and the arms by the side
  • Steady the body and distribute the weight equally on the feet
  • Raise the arms over the head
  • Interlock the fingers and turn the palm upward
  • Place the hand on the top of the head
  • Fix the eyes at a point on the wall slightly above the level of the head
  • The eyes should remain fixed on this point throughout the practice
  • Inhale and stretch the arms, shoulders and chest upward
  • Raise the heels, coming up on the toes
  • Stretch the whole body from top to bottom, without losing the balance or moving the feet
  • Hold the breath and the position foe a few seconds
  • At first it may be difficult to maintain balance, but with the practice it become easier
  • Lower the heels while breathing out and bring the hands to the top of the hand
  • This is one round
  • Relax foe a few second before performing the next round
  • Practice 10 round
  1. Inhale while raising the arms
  2. Retain or breath normally in the stretch
  3. Exhale while lowering the arms

Benefits of Tadasana

  1. This asana develops physical and mental balance. 
  2. The entire spine is stretched and loosened.
  3. Helping to clear up congestion of the spinal nerves at the points where they emerge from the spinal column.
  4. It helps to increase height by stretching the muscles and ligaments, enabling growing bones to grow longer.
  5. Tadasana stretches the rectus abdomini muscles and the intestines and is useful during the first 6 months of pregnancy to keep the abdominal muscles and nerves toned.

Experience the enriching journey of yoga teacher training in Rishikesh which offer transformational experiences in the tranquil Himalayas. Indulge yourself in the renowned Himalaya Yoga Teacher Training Courses that include the extensive 200 hour yoga teacher training in Rishikesh and advanced 300 hour yoga teacher training course.

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