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Tadasana (Therapy)

ताड़ासन / Mountain pose

October 8, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Tada (ताड़ा) meaning mountain and Asana (आसन) meaning posture or seat.

Benefits
  • Opens the lungs
  • Increases the height
  • Reduces the problem of flat feet
  • Cures indigestion and relieves acid reflux.
  • Spine becomes more agile
  • Sciatica or lower back problems
Ailments Tackled
  • Parkinson’s disease and Alzheimer disease
  • Inherent respiratory problems eg. Chronic obstructive pulmonary disease (COPD) or asthma
  • Postural correction
  • Prevents obesity-related disorders eg. diabetes, heart diseases
  • Stress, anxiety or depression
  • Relieves Sciatica or lower back problems
Steps to perform the Asana: Tadasana (Therapy)
  • Begin by standing at the top of your yoga mat with your feet hip-width apart and parallel to each other.
  • You can place a yoga brick between your thighs to engage the inner thighs and promote alignment.
  • Root down through your feet, spreading your toes and distributing your weight evenly across all four corners of each foot.
  • Engage your leg muscles by lifting your kneecaps and firming your thighs.
  • Align your pelvis so that it is in a neutral position, neither tilting forward nor backward.
  • Engage your lower abdominals to support your lower back and maintain stability in your pelvis.
  • Lengthen your spine upward.
  • Roll your shoulders back and down, broadening across your collarbones.
  • Keep your chin parallel to the floor and your gaze straight ahead, with your ears aligned over your shoulders.
  • Relax your facial muscles and soften your jaw.
  • Hold Tadasana for 5-10 breaths or longer, maintaining awareness of your alignment and breath throughout the pose.
  • Gently release the pose.
Key Alignment Points
  • Avoid overarching or collapsing in your lower back by maintaining a neutral spine.
  • Ensure that you’re aligned from your feet to your head, with no excessive tension.
Common Misalignments / (Mistakes)
  • Thigh rotation happens in case of beginner
  • Putting weight on the toes
  • Rounding the shoulders forward
Contraindication / Cautions
  • Avoid in pregnancy
  • Avoid if suffering from headaches or migraine
  • Avoid if Insomnia
  • Avoid if suffering from low blood pressure
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