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| Tadasana
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| Also called as mountain pose, as one has to remain as firm as a mountain, this posture plays an important role in increasing one`s self awareness. The final position of this asana resembles the palm tree. Palm tree is usually erect and straight. One should stand straight and erect in this asana.
Steps for Practice Tadasana:
 Stand erect, legs together, hands by the side of the thighs. Gaze in front.
Raise your hands straight in front up to arms. Palms facing each other.
Bring the hands up straight fowards towards the sky, fingers pointing upward.
Now slowly raise your heels and stand on toes. Raise heels as much as you can. Stretch body up as much as possible.
While returning to the original position, bring your heels on the ground first.
Slowly bring down your hands also.
Benefits of Tadasana:
This improves height.
Spine becomes flexible.
Visceroptosis and pain in the backbone is removed.
Improves posture
Strengthens thighs, knees, and ankles
Firms abdomen and buttocks
Relieves sciatica
Reduces flat feet
Limitations
Those having complaints of reeling sensation should not practice it.
Beginners Tip: You can improve your balance in this pose by standing with your inner feet slightly apart, anywhere from 3 to 5 inches.
The position of the arms can be varied in a variety of ways. Few options are:
Stretch the arms upward, perpendicular to the floor and parallel with each other, with the palms facing inward.
Interlace the fingers, extend the arms straight in front of your torso, turn the palms away, then stretch the arms upward, perpendicular to the floor, so the palms face the ceiling.
Cross the arms behind your 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).
Try to recreate the balanced sensation of Tadasana in all the standing asanas or posture.
Duration: 15 sec - 1 minute.
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