Mountain Pose (Tadasana)

Mountain Pose (Tadasana)
  • The Sanskrit word Tadasana is Pronounced As – tah-DAHS-anna.
  • The Mountain Pose (Tadasana) word derives from the Sanskrit word where Tada stands for “Mountain.”
  • The pose is also known as Samasthiti that derives from a Sanskrit word that stands for “Level” or “Equal.”
  • The pose is also helpful to improve calm focus. The variation of Mountain Pose (Tadasana) is Tiryaka Tadasana.

Things you should be aware of before starting the pose –

  • The pose can be done in the early morning as well as evening.
  • If you are doing the pose in the evening, then make sure your stomach is empty.
  • Moreover, there should be at least 4 hours of gap between the meal and the yoga pose practice.
  • The yoga pose is for the Beginner level, and the style of the pose is Hatha yoga.
  • Also, the pose duration should be anywhere between 10 to 20 seconds, and the repetition of the pose should be 10 times.

How to do – 

  • One needs to stand on toes, but heels should be slightly apart. 
  • Now, spread your toes and put your weight slightly on both of your feet. 
  • Also, put your shoulders on relaxation mode, roll them back and down. 
  • Inhale and put your arms by your sides as reaching towards your feet. 
  • There is one more variation to this asana that you may also put your hand in a prayer position at the center of your chest. 
  • Take long and deep breaths. Try to hold 3 – 5 breaths which are, in fact, equally important for your body.

Tips for Beginners –

  • As a beginner, you might find it challenging to balance the pose. In this case, you can make space between your feet about 3 to 5 inches to get in your comfortable position.

Benefits – 

  • The pose uses every muscle in the body, and if one practice pose correctly every day, it helps to correct posture and reduce back pain.
  • The pose also improves focus and concentration. 

Contraindications –

  • Dizziness
  • Headache
  • Insomnia
  • Low Blood Pressure

Research –

  • According to one research, the study compared the Mountain pose and people doing a relaxed (habitual) stance. The study includes the men who were 8 and women who were 28, and their ages were between 20 to 58. 
  • The individuals who have been doing yoga for a long time have been characterizing by correct body stance. The exercise of yoga poses shapes the proper body stance. 
  • The mountain pose is known as the primary body arrangement in yoga poses (Hatha Yoga)
  • The final analysis results as those who practice Mountain pose have a better position than those who practice habitual stance. It also gave a strong inclination that passing the time to mountain pose could improve one’s posture proportionally.

Variation – 

Tiryaka Tadasana – Tiryaka Tadasana is the variation of Mountain Pose (Tadasana) with a side stretch.

  • The word Triyaka derives from the Sanskrit word, which stands for “Swaying” or “Oblique” and Tada stands for “Mountain,” and Asana stands for “Posture” or “Pose.” 
  • The pose is also known as the Standing side bend pose or the Swaying palm tree pose.
  • The pose starts by standing in the Tadasana Pose, now stretch both the arms and interlock each other so that the palms face the sky.
  • Now, bend to one side, either right or left stretching the opposite body. Before bending to the other side, return to the center in Tadasana Pose.

 

Tiryaka Tadasana

Preparatory Poses – 

Follow-up Poses – 

  • All Standing Poses

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