Benefits of Tadasana

In Sanskrit, the word “tada” means mountain and “asana” means pose/posture. So, tadasana is the mountain pose. This posture is also known as “samasthiti asana” wherein “sama” means unmoved and “sthiti” means standing upright and so, “samasthiti,” means standing firmly without moving.

This is the functional pose for all of the standing yoga poses. The tadasana is frequently performed to prepare for the other poses, but it can also be practised on its own to improve your posture. With that in mind, let’s now take a look at some of the advantages of tadasana.

The tadasana looks deceptively simple but comes with a set of complex benefits for your body. It can improve your posture - which is rampant because of slouching and inactivity. It can also correct muscle imbalances and deepen your awareness. Here are some more of tadasana yoga benefits-**

Enhances Flexibility- If you properly follow the procedure of tadasana and practise it with consistency, it will enhance your flexibility. Flexibility through stretches improves blood flow to your joints and increases the production of synovial fluid to keep your joints lubricated.

Assists with Managing Back Ache- Neck and spinal aches can be mitigated with regular practice of tadasana. It is recommended to have a qualified trainer who is aware of your medical concerns to receive proper guidance in managing your pain.

Improves Breathing- Tadasana opens up your lungs, enabling deep breathing. Deep breathing is considered crucial because it relaxes your muscles, improves blood circulation, and lowers blood pressure.

Improves Energy Levels- As the mountain pose rejuvenates your mind and body, it is the perfect asana to give yourself an energy boost. This is also one of the reasons why it is a foundation asana.

Enhances Mental Awareness- Yoga is not merely a physical exercise but focuses on both your mind and your body. Tadasana makes one calm, composed, and alert, thereby improving mental awareness.

Improves Balance- Since practising tadasana necessitates standing tall and straight, it improves your balance.

Beneficial for Parkinson’s Disease- As tadasana improves posture and balance by strengthening your lower body, it can help with Parkinson’s Disease.

Effective for Treating COPD (Chronic Obstructive Pulmonary Disease)- The emotional and physical benefits of practising tadasana are helpful for people with COPD. This is because it alleviates anxiety and stress while building strength and balance.

Lowers Pain Related to Ankylosing Spondylitis (AS)- Consistently practising the mountain pose can reduce the pain from AS.

Considering the many tadasana yoga benefits, it is easy to understand why this asana is an important foundational yoga pose.

Consistency and following the right tadasana steps are the two prominent factors for ensuring that you reap maximum benefits from your yoga practice. When you perform yoga, the objective is not merely to challenge yourself physically but to not feel overwhelmed.

It is when you are at this threshold that you focus on your breath and your mind becomes calmer. Here are the tadasana steps for beginners to get their foundation right:**

Step 1: Stand upright with your feet shoulder-length apart. Ensure that your body weight is balanced equally on both sides.

Step 2: Keep your back straight and gently press your arms against the sides of your body with your palms facing inward.

Step 3: Maintain a firm posture by slightly tightening your thighs, knees, buttocks, and stomach by consciously balancing your weight on both sides.

Step 4: Then, lift your chest towards the ceiling without pushing the lower part of your ribs forward. Widen your shoulders and ensure they are drawn down and away from your ears.

The tadasana looks simple, but as you follow the procedure, you realise that it is challenging to maintain the posture for long. The tadasana is more about maintaining proper balance while focusing on your breathing to ensure it is calm and relaxed.

Here are a few tips to help beginners practise the tadasana with ease:

• Start with gently activating your core. As mentioned before, tadasana is concerned primarily with the right stance. And so, when you activate your core, it maintains a strong posture and keeps your joints from locking.

• Align your hips, shoulders, neck, and ears perfectly above the ankle with your body weight distributed evenly on both sides.

• Do not collapse in the arches of your feet and keep them placed forward. When performing the tadasana, some people prefer to keep their feet together, while others like to keep them shoulder-width apart. It is important to find the position that suits you and balances the weight of your body equally on both sides.

• It is recommended that you close your eyes while practising the tadasana as it helps maintain the balance better.

• If you are struggling with maintaining a balance - which can happen in the beginning - you can support your body against the wall.

• Yoga develops your inner awareness by encouraging you to focus on the capabilities of your body in the present. That is why it is critical to ensure that you perform it with mindfulness.

When practising tadasana, the following precautions and contraindications need to be considered:

• The importance of form and proper posture cannot be stressed enough when performing the mountain pose. It is of critical importance if you wish to reap its benefits.

• You should refrain from performing the tadasana if you:

• Have pre-existing health conditions

• Suffer from chronic pains or diseases, cardiac problems.

• Are recovering from ankle, knee, hip, or any other surgery

• Suffer from vertigo and migraine problems.

• Have blood pressure concerns.

• Are pregnant

• Are a senior citizen or find it challenging to stand for a long time

• Beginners who have been newly initiated into yoga need to be extra cautious when practising and must exercise under the guidance of a certified yoga instructor.

• If you experience a headache while practising the mountain pose, stop immediately.

• Wear comfortable clothes that are not restricting and enable effortless movement.

• If you have had a large meal, you must wait for at least 2-3 hours before practising yoga.

Now that we are well acquainted with both tadasana benefits and contraindications, you can perform the mountain pose with mindfulness. However, if you find it challenging to do it right away, you can start with an easier variation while keeping the tadasana precautions in mind.

Although the mountain pose can seem easy, it requires muscle strength and optimal body posture. Here is an easier modification for novice yoga learners:

• If you keep slouching while performing this asana, place a block between the upper or the middle portion of your back and the wall so your lower back is appropriately supported.

• If you struggle with keeping your hips and lower back raised, place the block between the wall and your lower back.

• If you cannot balance yourself properly with your feet together, then spread your legs apart and keep reducing the distance as you get better at performing the tadasana.

• Since the mountain pose needs to be held for some time, individuals can experience a burning sensation. To help with this, you can place a folded mat firmly under your feet.

• Although closing your eyes can help you balance, it can get challenging for some, so you can start by keeping your eyes open when practising.

After understanding tadasana’s steps and benefits, it is easy to ascertain that it is not merely the foundational pose for other yoga asanas but is also an effective exercise on its own. Practising yoga with consistency improves your muscle strength, endurance, flexibility, and cardio-respiratory fitness.

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