Tadasana Mountain pose

Yoga made Easy!

By Reshma Jadhav

 

        In this series I am going to write about basic but very effective yoga Asanas one can practice with minimal directions. if you practice these asanas daily as per instruction you will find very tremendous health benefits.  

Todays Asana is Tadasana (Mountain Pose)

 ' Tada' in Sanskrit means Mountain; Asana means Pose or posture. So Tadasana reflects shape of mountain. 

It is basic pose you can practice easily as beginner and enjoy 15+ proven health benefits just by practicing it a minute or two.

 

Types of Tadasana

Tadasana Namskar

Also called ‘Mountain with Hands in Prayer’, this posture requires you to keep your hands in the Anjali Mudra (or ‘Hands in Prayer’) while your feet point to the front and your toes are lifted up.

Viparita Namaskar Tadasana

Another term used for this variation is ‘Reverse Prayer Mountain’, which requires the practitioner to have their feet placed outwards. The practitioner must form the Anjali Mudra with their hands behind their back.

 Baddha Hasta Tadasana

This form of Tadasana requires the practitioner to bind their hands above their head

Urdhva Hasta Tadasana

This is an extension of the traditional Tadasana pose and requires the practitioner to raise their hands and stretch.

 Urdhva Baddha Hasta Tadasana

This is another variation of Tadasana where the hands are bound above the head with further variations in the pose such as folding the arms or weaving the fingers over the head.

Steps to do Tadasana

 

Step 1: In standing position, keep your legs together or hip width apart as per comfort level.

Step 2: Make sure your weight is equally on both feet

Step 3: As you inhale, slowly raise your both hands above your head, ensure that your shoulders touching ears and chest are open  

Step 4:  Interlock your fingers and slowly stretch your body upward, don’t push too much do as er comfort level, keep normal breathing

Step 5: while feeling stretch in your body look upward, head should be straight, keep normal breathing you can hold position up to 10 to 30 seconds, gradually with practice you can increase the duration

Step 6: While exhaling bring back your hands to starting position

This is one round of Tadasana you can do repetition as per your comfort levels.

 

 

Although this position may seem particularly easy to a beginner, they must not rush through it or overlook its importance. It is important that the practitioner is aware of how they perform Tadasana as it sets the tone for how other yoga poses are carried out.

  

Benefits of Tadasana

 

Here are 15 proven health benefits of Tadasana which will make you eagerly perform Tadasana. Read on to learn what these benefits are:

 

·       Increase height of growing Children

As we stretch body in upward direction, Tadasana helps to increase height of growing Children 

·       Good for nerves health

Tadasana provides optimum stretch to nerves, hence it is good for nerves. 

·       Helpful in Sciatic problem

Tadasana strengthens back and relieve back pain. It is also good for sciatic patients as it helps with relieving sciatic pain

 Improve Balance and concentration

This yoga pose helps improve a person’s ability to balance and increases their concentration ability, when practice aligned with breathing. 

·       Strengthens Body

Tadasana strengthens the toes, anckes, knees, abdomen, back and hips 

·       Weight loss

It is helpful in shredding extra fat from abdomen and back 

·       Increase Agility and tones the body

People who practise Tadasana yoga have been known to become more agile. Moreover, it also assists with toning your body’s core muscles.

Helps to reduce flat feet 

·       Improves Posture

Tadasana helps improve posture if you have the habit of slouching or hunching your back.

·       Promotes awareness and alertness

 This yoga pose boosts blood circulation in body, increase oxygen and promotes awareness and alertness if practiced regularly. 

·       Open up chest and steady breathing

Tadasana position helps to open up chest and promotes steady breathing. 

·       Lower tension and stress level

Relaxation ant muscle level also helps to reduce tension In body and reduce stress level.

·       Leaves you feeling refreshed and rejuvenated

Yoga practice has subtle impact on mind it Leaves you feeling refreshed and rejuvenated 

·       Harmonise body and mind

This stretching practice is helpful to harmonise body and mind as we stretch body in align with breath, mind becomes more alert.

 Increase energy enthusiasm

Regular practice of Tadasana will feel you with unbeatable energy and enthusiasm

 

Precautions to take to perform Tadasana 

Even though you are aware of the Tadasana steps and benefits, here are some precautions that you should take:

 

• Tadasana is a fairly safe position for almost all people to assume unless they are suffering from insomnia, migraine, feeling light-headed or are dizzy.
• One of the contraindications of Tadasana is that holding the position for too long might lead to dizziness for some individuals.
• You should avoid practising Tadasana if you are suffering from low blood pressure.
• Do not over restrain yourself, practice as per your comfort level.
• Don’t put too much pressure on knees it may cause pain in the knees.
• Pregnant women may find the need to adopt a wider stance while practising Tadasana in order to feel stable.
• In case you plan to perform other asanas after you assume the Tadasana pose, it is recommended that you either do so on an empty stomach or begin practising after at least 4 hours have passed since your last meal.

 

Conclusion

Now that you have learnt how to do Tadasana yoga, you can practise it as well. Tadasana is a popular yoga pose as it enhances one’s health and improves their posture. You can add this practice of Tadasana or mountain pose in order to maintain a healthy lifestyle!