Tadasana – Mountain Pose, Palm Tree Pose

Tadasana – Mountain Pose, Palm Tree Pose


Tadasana is derived from the combination of the Sanskrit words Tada (Mountain) and asana (posture or pose). It is called as Mountain Poseor Palm Tree Pose in English.

Preparatory poses for Tadasana are Adho Mukha Svanasana (Downward Facing) and Uttanasana standing (forward bend).

Tadasana is also known as Samasthiti. It may seem like just standing on the yoga mat. But, it is an active pose, which helps to align the body and mind and improve the focus. It is the foundational yoga pose for all the standing yoga poses.

We can practise this Tadasana in two differenet position such as “Suspine position” and “standing position”.

Steps Involved:

  1. Start with stand straight on the yoga mat.
  2. You can keep a small gap between the feet.
  3. Inhale; slowly raise your both arms.
  4. Note: Breathing may be deeply
  5. By interlocking the fingers, keep the arms upward.
  6. Slowly come on the toes
  7. Raise the heels simultaneously
  8. Note: Now you can feel the pressure of stretching from fingers to toes.
  9. Hold in this position for several minutes or as long as you can.
  10. Breathing should be deep and slow.
  11. Exit the pose by exhale and come back to the normal standing.
  12. You can practise this pose many times.


  • Strengthens and expands the lungs.
  • Regulates the menstrual cycle.
  • Improves the digestion system.
  • It improves posture.
  • Strengthen the legs and arms.
  • Removes the lethargy.
  • Helps to relieve the stress.
  • Activates the nerves system.
  • Every muscle in the body will be used.
  • Helps to reduce the back pain.
  • Helps to increase the height.
  • Strengthens heart and vertebral column.
  • Strengthens the buttocks, abdomen, knees, ankles, and thighs.
  • Relieves the sciatica.
  • Reduces the effects of flat feet.
  • Steadies the mind and body,
  • Calms the mind.
  • Improves the concentration.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Insomnia
  • lightheaded (and/or) dizzy
  • Low blood pressure
  • Headaches
  • Pregnancy

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Do not rush. While practising this pose, if you find any pain or discomfort, please exit the pose, and ask for the expert’s guidance and doctor’s advice.

It is always advisable to practise under the good yoga teacher’s supervision. When you practise, do not go beyond your limits. Always listen to your body.

Beginners can perform this pose without coming into toes.