Tada = Palm Tree, Asana = Pose/Posture

The other Sanskrit name is Samasthiti, where Sama stands for equal or balanced and Sthiti stands for a stand. Depending upon the type of asana performed, Tadasana and Samasthiti can be called same asanas or different types of same asana.  

Tadasana can be performed in a standing position or supine position

Steps to do in standing position

1. Stand straight (standing sthiti  pose/i.e Sama Sthithi Asana) a deep breath 2 times 
2. Keep a small gap between the feet.
3. With deep breathing (inhale), raise both arms. By interlocking the fingers, keep the arms upward.
4. Come on the toes by raising your heels simultaneously.  Stretch the whole body from top to bottom. Do not lose balance or move your feet.
5. Hold in this position for 10-30 counts or as long as you can.
6. Exhale bring the heels down , relax for a few seconds before performing the next time.
7. Again you should inhale  and raise your heels and hold few seconds and relax.
8. Repeat  3-5 times. 

Steps to do in supine position

1. Lie on your back, keep your hands on the side of your body and your palms should be facing downwards and keep your legs, waist, and neck all in a straight line and take a deep breath 2 times.
2. Inhale, and raise both arms  up above the head, interlock your fingers and palms facing upwards.
3. Hold the breath, stretch your hands and feet in the opposite directions as far as possible and keep the legs and arms straight without bending.
4. Exhale, slowly bring the hands down on the side of your body
5. Repeat  3-5 times. 

Benefits

1. This is the best exercise to increase height.
2. Strengthens and expands the lungs.
3. It improves posture.
4. Strengthen the legs and arms.
5. Also good for regulating the menstrual cycle in women.
6. Activates the nervous system.
7. Strengthens the buttocks, abdomen, knees, ankles, and thighs.
8. Relieves the sciatica.
9. Reduces the effects of flat feet.
10. Improves concentration.