How To Do Tadasana Steps, Benefits And Contraindications

Tadasana meaning

Tadasana is the foundation of all standing yoga poses. Tadasana helps to correct the alignments of other yoga asanas. Mountain pose is the yoga that teaches you the art of standing and the art of walking. If Tadasana is practiced with proper steps and procedures, one can experience numerous health benefits.  Here, we will discuss the easy and straightforward steps, health benefits, precautions and contraindications of practising the pose.

How To Do Tadasana Steps, Benefits And Contraindications


Important facts about Tadasana

  • Tadasana comprises two words ‘tada’ means mountain, and ‘asana’ means yoga posture.
  • Tadasana is a Sanskrit word pronounced as ‘tah-DAHS-anna’.
  • The pose type comes under ‘standing one’.
  • Targets: the entire body.


Health benefits of Tadasana

  • This is the best yoga pose to improve posture, postural defects and alignments of the body.
  • It re-energizes the entire body’s nerves and muscles, thus boosting the energy level and removing fatigue.
  • Tadasana helps in shedding of extra unnecessary fats and gives the body a slim and fit look.
  • It also removes pain, especially back pain.
  • It is extremely beneficial for computer sitting jobs as the practicing of the standing pose invigorates the entire body.
  • It strengthens the thighs, buttocks, legs and spine thereby helpful in increasing of height in children.
  • It cures sciatica.


How to do Tadasana steps?

Step 1

  • Stand a few inches apart by keeping your feet parallel.

Step 2

  • Inhale, and raise your arms upward before the head. Interlock your fingers.

 Step 3

  • Now, come on your toes and give a stretching from toes to fingers maintaining the balance of the body.

Step 4

  • Maintain the pose as long as you can with normal breathing.

Step 5

  • Exhale, and come to the original position. Do 2-3 rounds.


Beginners’ tip

Practicing the pose as mentioned above requires stability and stamina. However, the beginners initially can start simply by standing and keeping their hand besides thighs. After that, the arms can be raised upwards and one can maintain the pose without coming on toes. Beginner can also start the pose with the help of wall in order to get support.



  • Weight should be distributed evenly into both the feet’s.
  • Your heels, sacrum and shoulder blades should be on the same alignments.
  • While maintaining the pose, your focus should be on a particular point.


  • Back pain
  • Dizziness
  • Headache
  • Insomnia
  • Low blood pressure
  • Fatigue
  • Depression


Preparatory poses

  • Yogic Sukshma Vyayama
  • Rotation of hands
  • Rotation of shoulders
  • Knees movement


Counter poses


Tadasana variations

  • It can be performed by having distance between the feet.
  • For the beginners, it is better to perform the pose by taking help against the wall.
  • It can also be performed on chair.

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