Asana · आसन
Tadasana ताड़ासन
Mountain Pose
- Beginner
- Standing pose
- ⏱ 30 seconds to 1 minute, breathing slowly
Tadasana is the foundation of all standing poses. It teaches you to stand evenly on both feet with a long spine and relaxed shoulders, and it is where Surya Namaskar begins and ends (often with palms joined, as in the picture).
Meaning of the name: Tada means mountain (also the palm tree); the pose is about standing tall, steady and balanced.
How to do Tadasana · विधिताड़ासन की विधि
- Stand with your feet together or hip-width apart, big toes touching, weight spread evenly across both feet.
- Lift your kneecaps gently and firm the thighs without locking the knees.
- Lengthen the spine upward; draw the navel slightly in and keep the chest open.
- Relax the shoulders down and away from the ears. Arms rest by your sides, or join the palms at the chest (Pranamasana).
- Keep the chin parallel to the floor and gaze softly ahead. Breathe slowly through the nose.
- For the stretch variation, raise the arms overhead, interlock the fingers and rise onto the toes as you inhale.
Benefits · लाभलाभ
- Improves posture and body awareness
- Builds steadiness and balance
- Strengthens the thighs, knees and ankles
- A calm starting point before other asanas
Who should avoid it · सावधानियाँसावधानियाँ — किसे नहीं करना चाहिए
- Skip the on-toes variation if you have poor balance, low blood pressure or feel dizzy
- Stand near a wall if balance is a concern
Tips · सुझावसुझाव
- Imagine a thread drawing the crown of your head upward.
- Check that your weight is not only on the heels.
This guide is for general learning. Practise on an empty stomach, move within comfort, and learn from a qualified teacher. If you are pregnant, injured or have a medical condition, check with your doctor first.
