Tadasana (Mountain Pose or Palm Tree Pose)
Tadasana is a standing posture used in all styles of Yoga when starting the sequence of the standing poses, it is also known as Samasthithi means equally, or balanced stand. Tada is a Sanskrit word which means mountain and asana meaning pose or posture, in some yogic text it is also known as palm tree pose because this pose looks like a palm tree which indicates being tall and straight like a palm tree.
It is the basis of many asanas which include Tiryak Tadasa (Side Bending), Padhastha Asana (Forward bending), etc.
In this pose, breathing should be normal and relaxed. Inhale when going to the pose then breathe normally in the final pose and exhale slowly, then release the pose.
How to Practice Tadasana
In simple variation which is also known as Samashtithi, feet should be together or slightly apart from each other
Lift the toes higher and bring back to the floor to make a strong base for the body.
Lift the chest up and head straight, the spine should be erected (natural curve).
Engage the quadriceps, calves muscles, and core.
Hands should be side by side of the waist, palm facing each other.
Gaze at any fixed point to maintain the balance of the pose.
Stand straight on the mat with feet together or shoulder-distance apart.
Standstill and distribute the weight of the body equally on both feet.
Stand on your toes and make the balance ensure that the spine should be straight, shoulder, and chest open.
Raise both arms while inhaling over the head and interlock the fingers with each other and turn it to upward.
The hand should be straight and on top of the head.
Gaze on at any fixed point to make the pose balance and steady.
Stretch the whole body upward and hold the position for a short duration.
Slowly exhale and release the pose, first, take heels down and relaxed the arms.
This variation helps to build the strength of calves and toes.
When the body is straight and balance on toes, move forward 2-3 steps and backward 2-3 steps.
It increases the mobility of the ankle and toes joints.
Precautions and Contra-Indications
The one who has low blood pressure, the headache should not attempt this pose.
Pregnant women are also not recommended to do this pose.
Do not rush to the pose first check all the alignment of the body.
To check the alignment of the body take the support of the wall, ensure that the shoulder blade, heels, and sacrum should touch the wall.
Tadasana pose looks easy to perform but keeping body active and aligned for a long time is very difficult, be aware of all the body part which play a role to keep the body still and straight.
Benefits of Tadasana
Tadasana engages the core, quadriceps, and calves muscles which help to increases the strength.
It helps to improve body posture and established a good alignment.
Every time when inhalation and exhalation are happened the diaphragm contract and relax which exert the pressure on the abdominal organs. It helps to build a good appetite by strengthening the digestive system.