What is Mountain Pose (Tadasana): Benefits, Procedure

Tadasana, which is also known as mountain pose, looks simple but holds stillness and grounding in the same position. It looks like a structure of the mountain, and that is why termed “Tada” (Mountain) asana (pose). It was practised in Hatha Yoga from the ancient Hindu texts. It engages various body parts like thighs, legs, lower abdominal muscles and arms of the practitioner.

It is also a preparatory yoga pose for many postures. It also teaches awareness and is related to voluntary control over the full body. It balances the whole body and provides a foundation for other poses of Hatha yoga.

Meaning of Mountain Pose (Tadasana)

There are two ancient texts according to which the definition of any pose is mentioned. One is Hatha Yoga Pradipika and the other is Gheranda Samhita; they are exclusive texts on the yogic history and philosophy. There is a verse related to the Meaning of Tadasana:

"Tadaasanam samasthaanam shubham vyayama sadhanam |
Sthiratvam karmanam chaiva tasmaattadasanam smritam ||"

In this text, it is defined as the base of all movement, in which practitioners stand still and firm at the same time. The rest discoveries about the mountain pose will be done later. When we are drawing a mountain pose, it looks like a simple mountain.

Tadasana Procedure- How to Perform Tadasana Mountain Pose?

It is better to practice Tadasana in a simple way and on an empty stomach. It channels the energy from the lower part to the upper part of the body. Anyone can practice this pose, even a beginner. You have to keep your weight evenly distributed on both feet in starting. Here are some steps that anyone can practice Tadasana:

• Stand straight with feet together and hips apart.
• Now lift your kneecaps slightly while standing in the same position.
• Keep engaging your thighs.
• Roll your shoulders and tuck your tailbone.
• Arms should be on your side and palms facing inward.
• Keep your chin starlight and lift your chest smoothly.
• Breathe naturally and stand in the same pose for 30 seconds or one minute.

Advantages of Tadasana: What are the Benefits of Tadasana?

The pose has numerous benefits, as this is part of the Hatha yoga, and defines the preparatory phase for the other phases too; it brings harmony. Every pose reduces stress and anxiety in the brain and related muscles in that area. These are some common benefits of the tadasana, like boosting the focus and concentration of any yogi:

• The core benefits reduce fat from the thighs and glutes.
• Helps in the spine alignment or keeping it in a position.
• Strengthens the whole lower limb.
• Increases awareness in the body by making a clear nerve pathway.
• Reduces nerve stress in the lower back and abdomen.
• Creating stability, security and balancing the root chakra.
• Also reshapes the flat feet and minor issues of the posture.

Contraindications of Tadasana

These are the conditions in which we have to pause from any particular asana. They may be bodily conditions or temporary injuries in the body. There are no particular disadvantages of tadasana because every pose i structured to give benefits.

It is a misleading statement that any pose has a particular disadvantage. There are contraindications, like in pregnancy conditions, but no disadvantages. Some of the texts mention them as the same as the disadvantages of the poses. There are safety precautions that one can take while practising any yogic pose.

• A person with low blood pressure should avoid tadasan, the chances of a slipped slip.
• Any kind of leg or foot injury or while facing pain issues in balancing the Tadasana pose.
• In case of the migraine and sinusitis cases, the patient feels like balancing a tough task.
• Ear issues, because the ear is the balancing organ of the body.

Tadasana as a Preparatory Pose 

Many tough asanas are practised after a long and continuous practice. Tadasana is a simple yet useful pose because it is also used for the preparation of the different poses. Poses that start from the stillness of the body can be the next step of the Tadasan or Mountain pose. Trikonasana, Vrikshasana, and Virabhadrasana are particularly tough asanas, and they can be practised after a long practice from tadasana. The same goes for the sun salutation or surya namskara.

Summary and Insights

Mountain pose or Tadasana is a simple yet useful pose, which is mentioned to be used in creating awareness and correcting the posture of the body. It is practised for 30 seconds or one minute. It is also known as the preparatory pose for many advanced poses and the sun salutation. You can also get more information on the practice of the different yoga poses from the official site of Pratham Yoga.