Tadasana (Mountain Pose): correct way to do Mountain Pose, modifications of Tadasana, benefits of Mountain Pose and when not to do Tadasana

"Exhalation, inhalation, retention, technique, time and number must be very precisely regulated over a lengthy period." - Yoga sutra-2.50

The word "tadasana" comes from the Sanskrit words "tada" meaning mountain and "asana" meaning pose. Tadasana is also known as Palm Tree Pose.

This pose involves the stretching of the entire body while strengthening the legs and increasing the balance of the body. This asana is beneficial for the flexibility of the ankles, knees and joints. The mountain pose promotes growth by helping to stretch the ligaments and muscles of the body.

Steps: correct way to do the Tadasana or Palm Tree Pose
- Modifications of Mountain Pose or Tadasana
Tadasana (Mountain Pose) benefits
Precautions of Tadasana and who should not do Tadasana

Steps: correct way to do the Tadasana or Palm Tree Pose

Following are the steps of Tadasana:

Start the pose by standing with your feet together. If this is not possible, stand with your feet about 10 centimetres apart.
Raise both arms over your head. Now interlock the fingers and turn the palms upwards.
You can fix your gaze at a point on a wall or on an object which is slightly above the level of your head. Keep your eyes fixed at that particular point as this would improve your concentration.
Now, inhale and stretch your arms, shoulders and chest upwards while raising your heels off the ground. Stretch the whole body from top to bottom while balancing on the toes.
Hold your breath and this position for 10-30 seconds, depending on your skill and comfort. Try not to lose balance or move your feet.
After a few seconds, while breathing out, lower your heels and bring your hands to the top of your head.
Relax for a few seconds and then repeat again.
Perform this asana at least 10 times.

Modifications of Mountain Pose or Tadasana

There are two modifications of Tadasana:

Modification 1: While your arms are raised, instead of looking straight, you can gaze up at your interlocked fingers. Doing this increases the difficulty of the pose by making it harder to balance. This helps you exercise your legs, especially the ankles, and core more.
Modification 2: After you have raised the arms overhead while balancing on the toes and stretched the entire body from top to bottom, try to lift one leg and extend it forward or backwards. Then bring it back to the initial position and repeat 10 times. Repeat the same motion with the other leg. This also increases the difficulty of the pose. It also engages the core and hips in a bigger way.

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Tadasana (Mountain Pose) benefits

Tadasana has many benefits:

It helps in increasing the flexibility of the ankles, joints, knees and thighs.
It helps in toning the hips and abdomen thus helping to control the muscular movements.
This asana stretches the muscles and ligaments of the body and enables the bones to grow longer, thereby helping to increase height.
It can be useful for women during the first six months of pregnancy as it helps in toning the abdominal muscles and nerves.

Precautions of Tadasana and who should not do Tadasana

There are certain things you need to keep in mind while practising Tadasana:

Do not hold the position for too long if you are a beginner.
Do not perform this asana when you have a headache or it might aggravate the pain.

Who should not perform Tadasana, also known as Mountain Pose and Palm Tree Pose:

People who suffer from the problem of low blood pressure should not perform this asana.
People with knock knees should not perform this asana as it would put a lot of pressure on their knees and ankle joints.