Tadasana is a position in Yoga and also called Mountain Pose. It is a very basic standing posture with feet together and hands at the sides of the body. Yoga practitioners acknowledge this pose that promotes confidence and happiness as well as improving posture and creating space within the body.

This pose helps to create space within the body that may allow internal organs to work more efficiently thus improving respiration, digestion and elimination. The pose strengthens the abdomen and the legs. It may help relieve sciatica and reduce flat feet. There are some poses that help prepare for Tadasana. They are namely, Adho Mukha Svanasana and Uttanasana. Although Tadasana is a very basic pose it is the basis for many standing poses. Urdhva Hastasana is a very similar pose with the hands raised above the head. The final position of Tadasana resembles the palm tree. Palm tree is usually erect and straight and the individual should essentially stand straight and erect in this asana.

Steps to Practice Tadasana are as follows -

First one should stand erect, bring legs together, hands by the side of the thighs and look straight in the front.

One should raise the hands straight in front up to arms and the palms should face each other.

After that one can bring the hands up straight forwards towards the sky, fingers pointing upward.

Then slowly one should raise your heels, stand on toes, and raise heels as much as the person can. One should stretch body up as much as possible.

While returning to the original position, one should bring the heels on the ground first, and then bring down the hands also.

There are many benefits of Tadasana. This Yoga improves height and spine becomes flexible. Visceroptosis and pain in the backbone is removed that improves posture. This Tadasana strengthens thighs, knees, and ankles and firms abdomen and buttocks, while relieving sciatica and reduces flat feet. Those having complaints of reeling sensation should not practice Tadasana. The individual can improve the balance in this pose by standing with his inner feet slightly apart, stretching from 3 to 5 inches. The position of the arms can be varied in a variety of ways, such as one can stretch the arms upward, perpendicular to the floor and parallel with each other, with the palms facing inward.

One can also interlace the fingers, extend the arms straight in front of the torso, turn the palms away, then stretch the arms upward, perpendicular to the floor, so the palms face the ceiling.

The person practicing Tadasana can also bring the arms behind the back, holding each elbow with the opposite-side hand (be sure to reverse the cross of the forearms and repeat for an equal length of time) and then try to recreate the balanced sensation of Tadasana in all the standing asanas or posture. Tadasana can be practiced as a starting position for standing poses, in between standing poses, or by itself to improve posture. The person can stay in the pose for 30 seconds to 1 minute, breathing easily. The learners can improve their balance in this pose by standing with his inner feet slightly apart, anywhere from 3 to 5 inches. One can also check the alignment in this pose with the back against a wall and stand with the backs of your heels, sacrum, and shoulder blades (but not the back of your head) touching the wall. Excessive practice of Tadasana can bring about some side effects like Headache, Insomnia and Low blood pressure.