Pronunciation: Tah-dah-suh-nuh
Meaning: Tada  = Mountain or Palm Tree, Asana = Pose/Posture
Pose Type: Standing
Level: Basic

The other Sanskrit name for Tadasana is Samasthiti. “Sama” means equal or balanced, and “Sthiti” means stand. Depending on the type of asana performed, Tadasana and Samasthiti can be considered the same or slightly different forms of the same pose.

Tadasana can be performed in either a standing or supine position.

Instructions for Tadasana in a Standing Position

1. Stand with your feet together and arms resting by your sides.
2. Keep a small gap between your feet.
3. While inhaling deeply, raise both arms. Interlock your fingers and keep your arms stretched upward.
4. Raise your heels to balance on your toes, stretching the entire body from head to toe without shifting your feet.
5. Hold this position for 10–30 or as long as you are comfortable.
6. Exhale, lower your heels, and relax for a few seconds before repeating.
7. Repeat this movement 3–5 times, inhaling to raise your heels, holding briefly, and then relaxing.

 

Instructions for Tadasana in a Supine Position

1. Lie on your back with your hands by your sides, palms facing downward. Align your legs, waist, and neck.
2. Inhale, raise both arms overhead, interlock your fingers, and face your palms upward.
3. Hold your breath and stretch your hands and feet in opposite directions as far as possible, keeping your arms and legs straight without bending.
4. Exhale and slowly bring your hands back to the sides of your body.
5. Repeat 3–5 times.

Benefits of Tadasana (Palm Tree Pose)

1. It helps increase height.
2. Strengthens and expands the lungs.
3. Improves posture.
4. Strengthens legs and arms.
5. Aids in regulating the menstrual cycle in women.
6. It activates the nervous system.
7. It strengthens the buttocks, abdomen, knees, ankles, and thighs.
8. Relieves sciatica.
9. Reduces the effects of flat feet.
10. Enhances concentration.