Tadasana (The Mountain Posture)

Tadasana is a basic balancing posture for most Asanas or it is also used as a counter pose between the Asanas. It is a pose which appears very simple, but has an excellent strengthening effect on the heart and the lungs and is used for improving posture. The Sanskrit word Tada refers to Mountain and hence this posture is also known as The Mountain Pose.


  1. Stand with feet kept together, hands placed on either sides of the body and look ahead. Continue breathing normally.
  2. Inhale and bring the hands in front to the level of shoulders. Hold on the breath, keeping the palms upwards and the hands straight. The palms should actually face each other.
  3. Pause for a second, turn the palms in downward direction and move hands to respective sides in such a way that they are in line with the shoulders. The gaze should be fixed straight and hold on to the breath.
  4. Pause for a second and the hands should again be kept in front, with palms facing downward direction and parallel to one another.
  5. The palms should again face each other and be gently lifted in upward direction. One must ensure that the body remains straight throughout.
  6. Slowly lift heels up as much as possible and stand on toes. Stand in this position as long as possible.
  7. Now gently bring the heels down, then the hands downward to respective sides and exhale.


This is an excellent posture for firming up the muscles of abdomen, buttocks, ankles, knees and thighs. It reduces flat feet and sciatica and improves posture. It activates the muscles of the chest, respiratory system and activates the lungs. Tadasana has a positive effect on the lungs and bronchioles. It builds up the chest muscles and has a therapeutic effect for any sort of chest disorders. It also helps in alleviating the pain in shoulder-joints. This asana is beneficial for people of all age groups.

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