How to do Tadasana? – Steps, Benefits and Precautions

Tadasana is a standing yoga asana. It is also called as Mountain Pose and Samastithi.  It is called Mountain pose as Tada stands for mountain in Sanskrit and Asana means pose, and Samastithi as Sam stands for equal and stithi stands for stand.

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Tadasana is a beginner’s yoga pose. It is one of the easiest and basic pose of Yoga. It is a modern yoga pose, and not described in medieval texts.

What are the benefits of Tadasana (Mountain pose)?

Despite being a basic yoga asana, Tadasana has many benefits. The benefits of Tadasana are:

  • Tadasana improves your posture
  • It tones and firms your abdomen and buttocks
  • Great for increasing your height
  • Mountain pose improves functioning of digestive and respiratory systems
  • It reduces Flat Feet(fallen arch)
  • Makes your ankles and knees strong
  • Helps in relieving Sciatica
  • Stimulates nervous system

How to do Tadasana? Steps of Mountain Pose

  1. Stand straight and keep your feet at some distance apart, on flat surface.
  2. Keep your hands hanging alongside your body and keep your body straight and look in front.
  3. Now take a deep breath, raise your toes and stretch your body gently upwards and balance yourself on your heels.
  4. Be in this position for 10 to 30 seconds or as long as you can.
  5. Now come back to the starting position gently while exhaling.
  6. You can repeat it 10 times.
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Precautions to take while doing Tadasana (Mountain Pose)

As simple as it may seem to be, Tadasana also comes with some precautions to take. The precautions to take doing Tadasana are:

  • Do not practice it if you suffer from Insomnia
  • People with headache problems should not practice mountain pose
  • Don’t do it if your blood pressure is low
  • Tadasana should not be done by pregnant women
  • Do not over-restrain yourself.

Variations of Tadasana

  • Urdhva Hastasana: Also called Palm tree pose, in this asana, you need to raise your arms above your head and interlock your fingers. Then you need to bring your toes high and while inhaling. Hold this position for some seconds and then release your body back to starting position.
  • Utthita Tadasana: It is also called five pointed-star pose and it’s name speaks for itself. In this asana, you stand straight, spread out your hands on both sides, legs apart at distance and keep the crown of your head straight, expanding in 5 directions.
  • Tadasana Paschima Buddha Hastasana: To practice it, stand in Tadasana pose and then bend your elbows and reach behind the back, grasping each elbow with the opposite hand.
  • Volcano Pose: Also called Upward Salute, it is a variation of Tadasana. To practice it, stand in Tadasana position, now while inhaling, sweep your arms out to the sides and up toward the ceiling. Then join your hands. Hold this position for some seconds and then exhale as you sweep your arms out to the sides to go back to the starting position.
  • Tadasana Paschima Namaskarana: Also known as Standing Reverse Prayer pose, in this Yoga pose, you stand straight and make your hands positioned like how you make while praying but you do it at your back, not your front side.


Mountain pose is an easy and effective yoga pose for everyone and especially great for beginners. It gives your full body stretch and makes it toned and flexible.

Do you also love doing Tadasana or mountain pose?

If yes, what precautions you take while doing it? Share your tips and views with me in the comment section below.

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Author: Manisha Yadav

Hey all, my name is Manisha Yadav. I am a content writer at I love to read, write, travel and click pictures. I write yoga and lifestyle blogs.

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