Tadasan Tadasan(Mountain Pose) : Benefits, Method, Precautions, Modifications

30 Min activity


Mountain pose
yoga is the need of the time. Time is moving fast and technology is growing. But all this affects our health in one or the other ways. In the fast-growing world people, in general, ignore their routines. There isn’t any specific time for sleeping, eating, and waking up. As a result, the health of an individual is deteriorating. The only way left is to practice exercise. but now the question arises is –what kind of exercise should an individual practice to enhance the health. To freshen up the mind, body, and soul and to get the most benefit out of a single exercise. The answer to all these questions is YOGA.  Yoga is not just a need rather it is a necessity of humans to protect themselves from all diseases. Yoga keeps us young and energized. It enhances our life and reduces stress, tension, and anxiety.
Yoga though is very beneficial but for beginners, it’s hard to decide how and where to start from? You can start from one of the simplest poses i.e. tadasana and once you feel comfortable you can continue practicing other difficult poses.  tadasana was named after the posture of this asana. Tada means mountain, Asana means pose.
Hence, tadasana is a mountain pose. This pose is easy to practice and an individual from all age groups can practice the pose. It is a simple, effective, and simple sitting yoga pose that provides strength and energy to your body, mind, and soul. You should practice this pose from 1 minute to a maximum of 5 minutes. Do not overdo any pose as this may cause injury. For a beginner, it is very important to read all the instructions before practicing the poses.
This yoga posture can be practiced by beginners. Though this is an easy pose but is very effective. It helps an individual in reducing back pain. This pose is very effective in improving the overall health of the internal organs. Practicing this pose can result in improving the health of the reproductive organs. This pose is considered as the post-pregnancy asana as it ensures to tighten the abdomen muscles and fasten the process of the abdomen to get back to its original shape.

  • Spine stretch: tadasana provide a good stretch to your spine. It lengthens the spine and stretches your spine deeply. Hence, this pose might result in increasing our natural height by 2 to 3centimeters.
  • Improves blood circulation: This pose enhances blood circulation in our body. Practicing Parvatasan will increase the blood flow in your spine. Hence, this pose helps you to enhance the overall health of your spine,
  • Strengthens muscles: tadasana gives a good stretch to your muscles. The stretch will enhance the result in improving the functions of internal organs. This asana stimulates the abdomen muscles by massaging the abdomen. strengthen the muscles forearms, back, muscles, calves, and hamstring.  
  • Improve concentration: This pose will enhance the oxygen-carrying blood flow in your body and head. Hence results in reducing anxiety, depression, and improving concentration.
  • Great pose for women: This pose is very beneficial to women. It will help them to maintain their abdomen health and improve the texture of their skin and hair. This pose can be beneficial in losing pregnancy fat from your body. It also maintains the breast size and is beneficial in the underdevelopment or excessive development of your body. It will protect you from the sagging of your breast and tighten them.
  • Prevents respiratory problems: This pose involves breathing and helps to open up your chest and improve your respiration process.
  • Balance and coordination: The benefits of Parvatasan are not just internal but also improve our physical appearance. This pose improves flexibility and balance. it helps an individual to improve the balance in our body. Parvatasan aids you in restoring balance and improves coordination.
  • Organ booster: tadasana involves all your organs. It increases the oxygen-carrying blood in your organs and curbs the lack of oxygen.
  • Improves digestion: The mountain pose involves the movement of the belly giving a natural massage to it and not only stimulates the secretion of necessary digestive juices but also provides you with a good digestive system.
  • Calms mind: The rich blood directed to the mind while practicing parvatasan. The freshly rich blood will enhance your mood and calm down your mind. Tadasana is a boon to mental hygiene. It relieves the mind and any sort of anxiety, depression, and stress.
  • Tone: This pose will tone up your chest muscles, shoulders, abdomen, and arms. It improves elasticity and strengthens it.
  • Strengthen: This pose strengthens the fragile area of your body. Practicing this pose will strengthen the most delicate areas of your body like your breast and reduce the chances of injury.   
  • Vertebrae: This pose will improve the minor displacement of your vertebrae and the unnatural curve of your spine. Hence this will result in improving the overall posture.
  • Anger management: This is a great pose to practice to improve the management of your anger. The breathing technique will help in managing your anger and hence results in anger management.
  • Reduce fat: This pose will reduce the excessive fat from your abdomen, belly, arms, shoulder, waist, back, breast, and other parts of your torso. Hence, this pose can be practiced to lose weight in your body.
To practice any of the postures it is very important to follow a proper technique to avoid any kind of injury. The correct technique enhances the benefits and restricts any kind of mishappenings. So it is very important to learn the right technique including your breathing pattern before practicing the posture.
Step 1: Stand straight on the floor and keep your feet wide apart.
Step 2: Bring your hands close to your body and join the fingers by crossing over.
Step 3: Raise them straight up and stretch as much as possible. Do not force your breathing or your body. Keep it natural.
Step 4: You must stretch your whole body and keep your torso straight.
Step 5: Hold on to this pose for at least 1 minute or as much as you can. Do not force yourself to stay in the posture. This may cause injury to your body.
Step 6: Relax and get back to the initial position.
Step 7: Repeat the exercise at least 5 times.
Taking proper precautions before practicing a posture is essential. You have to read precautions before the posture as it will reduce the chances of getting injured. Practicing the pose with wrong techniques and without precautions might cause a severe injury and can injure you for a lifetime. The following precautions can be taken to practice tadasana.
  • Do not practice this pose if you are suffering from an ankle injury. This pose will stress your ankle and hence result in severe injury.
  • Do not practice this pose if you have just recovered from surgery. It might cause trouble.
  • Avoid practicing this exercise if you are suffering from a knee injury. This pose involves bending your knee. Practicing this pose during injury or pain will worsen your condition.
  • Avoid practicing if you have blood pressure issues. You should avoid this pose if you are suffering from high blood pressure.
  • Do not practice this pose in case of spine injury.
  • Consult your doctor if you are suffering from insomnia or a headache. You must ask your doctor or yoga instructor before practicing this posture to avoid injury.
Props and modification:
This pose can be practiced by any age group but sometimes it is difficult for people with different body types and different issues to practice the same posture with the same technique. So, we modify the pose or use props to practice the posture without hurting ourselves.
  • If you can’t sit on the floor, use a blanket to support your buttocks.
  • You can support your back along a wall if you can’t keep it straight. Take the help of a wall or other flat surface to support yourself. This will avoid any kind of unnecessary injury.
  • You can use yoga bricks to place them under your knees if you are facing a problem in placing your knees.



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