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Steps and Benefits of Tadasana

Tadasana is the standing pose for all asanas.As the tree of tad (Borassus flabellifer) is tall similarly it helps to increase the height that’s why it is called Tadasana. This asana should be done in an empty stomach. This pose relaxes the mind and the body. It is also known as mountain pose, samasthiti.

Pose Type : Standing
Level: Basic
Strength: Knee, thigh, Ankle
Duration: 25 - 30 Seconds

How to do Tadasana Yoga Pose

  • Stand straight on the mat and take the little gap between feet.
  • Now inhale and raise up both arms above the head by interlocking your fingers.
  • Now raise your toes and stretch arms.
  • Stretch the whole body from top to bottom without lose any balance
  • Keep your arms and legs straight and retain your breath.
  • Exhale while lowering the arms and toe.
  • Come back to a normal position then repeat this 4-5 times.
Breathing: Inhale while raising the arms, retain the breath while stretching and breath out while lowering the arms and toes.

Benefits of Doing Tadasana

  • Helps to devlope physical and mental balance
  • Activate the nerves of entire body
  • It helps to increase height
  • Digestive system become regulatory
  • Beneficial in pregnancy for the first six months to keep the abdominal muscles and nerves toned.
  • Release from tension and improve concentration.
  • Provide strength on knees, joints, thighs and ankles
  • Relieves from sciatica.

Variation of Tadasana

Tiryak Tadasana ( Swaying Palm Tree Pose )

Tiryak Tadasana is the variation of Tadasana. It gives the stretching effects on the side. Very helpful for those who sit long hours in the offices. Help to stretch all your muscles and gives strength to body.

Steps to do Tiryak Tadasana

  • Stand on the mat with the gap on feet more than shoulder width apart.This is one of the asanas for shankhaprakshalana
  • Interlock the fingers, Now inhale and raise up both arms over the head, stretching upwards.
  • Exhale and bend to the right side from the waist as much as possible.
  • Hold the position for 10 - 20 Seconds.
  • Slowly come back to the upright position,
  • Repeat this process for the left side and complete one round.
  • Practice regularly 10 times.
  • To end the practice, come back to the upright position, release the hand and relax.

Benefits of Tiryak Tadasana

  • It helps reduce the side fats.
  • Increase flexibility in the body.
  • Helps to improve the body balance.
  • Give good stretch to the sides
  • Open your body muscles and stretch.
  • Improve blood circulation in liver, spleen and kidney.
  • Its very beneficial in asthma and pulmonary disease.

Tiryak Tadasana Contradiction

People with back pain, sciatica and disc should not strain so much while doing this Asanas

Tadasana, katichakrasana, trikon asana all are the parts of basic standing yoga asanas and helpful for maintaining the balance for yoga beginners.


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