Tada means a mountain. This asana is also called Sama Sthithi. Sama means upright, straight, balanced. Sthithi is sanskrit for state. Sama Sthithi, means balanced or upright state. Tadasana is a pose where the yoga adhyayi stands firm and erect, like a moutain.
- Stand with your feet parallel. Imagine a line that is drawn on your foot from the second toe, going through the center of your ankle. Make these lines parallel to each other.
- Inhale, tighten your knees, pull up your knee cap, contract the hips and pull up the muscles at the back of the thighs.
- Keep the stomach in, chest forward, spine stretched up and the nek straight.
- Make sure that your weight is evenly distributed on heels and toes.
- Exhale as you relax the tightened muscles.
- Repeat this asana for a few full breaths.
Variations of Tadasana
There are a few variations of this asana, that are quite simple for beginners to perform. The palms can be held by the side of the thighs while performing Tadasana. Alternatively, the arms can be stretched over the head with fingers pointing upwards.
Benefits of Tadasana (Mountain pose)
- Tadasana aligns the spine.
- It improves posture, opens up the chest.
- Abdominal muscles and buttocks are toned.
- Strengthens the arches, knees and thighs.
- It helps you keep focus and improves will power.
- It reduces mild anxiety.
One of the important aspects of Tadasana is that, it helps develop a proper standing posture. Improper standing postures that we develop over time, tend to affect our weight distribution, resulting in certain joints getting worn out more than others. Tadasana helps develop a proper weight balance. One can practice standing still with weight distributed evenly between the heels and toes. This leads to lower wear and tear on the knees.