Tada means a mountain or in Sanskrit it also means a Palm Tree and asana a pose. So, Tadasana is a pose which teaches us to stand as steady as a mountain. In real life, the posture tells us ` it is important to remain grounded in all circumstances.’ You become stable in the asana and connect to the earth as the energy passes down in the body and enables the free flow of prana in the spine
This asana engages all the major group muscles and improves focus and concentration. It is considered as a foundational pose to the entire Yogic practice. To be able to master difficult poses like headstand or handstand, you need to first master Tadasana.
Also referred to as
(Sama means upright or straight) or Equal Standing. It is the simple act of standing up straight with upright and alert posture. Though it looks simple to do, but the alignment that you learn in this asana forms the foundation of many other asanas. It translates into basic movements and bodily postures of everyday life.
Step 1
Stand with your heels slightly apart (so that your second toes are parallel). Your weight is evenly balanced on the feet. Gradually, after practice, you can get the feet more closer for better balance. There should be even distribution of weight between both the feet.
Step 2
Firm your thigh muscles and gently lift the inner ankles to strengthen the inner arches. Feel a line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck, and head. Lengthen your tailbone toward the floor and lift the pubis toward the navel.
Step 3
Slowly while you inhale stretch your arms upwards straight as you rise up on your toes. You can even lock your hands by intertwining the fingers. Your elbows are slightly brushing your ears, weight is balanced at the center of your pelvis, with the underside of your chin parallel to the floor.
Stay in the pose for 30 seconds to 1 minute, breathing easily. You can check your alignment in this pose with your back against a wall. Stand with the backs of your heels, sacrum, and shoulder blades (but not the back of your head) touching the wall.
You can alter the position of your arms in a variety of ways; for example: stretch the arms upward, perpendicular to the floor and parallel with each other, with the palms facing inward; interlace the fingers, extend the arms straight in front of your torso
If you find it hard to balance, you can take the support of the wall initially.
Tadasana in Supine Position
You can also do this asana in the lying down. Lie down on the mat on your back. Take a deep breath in and take your hands behind your head and point your toes towards the wall. Then, pull yourself or stretch yourself from both ends.
Contraindications
If you have headache, insomnia and low blood pressure, then avoid this asana. A partner can help you learn about alignment in this standing position. Have your partner stand beside you and check that your ear hole, the center of your shoulder joint, the center of your outer hip, and your outer ankle bone are in one line, perpendicular to the floor.
Benefits
Tadasana improves posture. Strengthens thighs, knees, ankles and firms abdomen and buttocks. Relieves sciatica and flat feet. This posture also expands the chest and rib cage and encourage.This allows good exchange of oxygen in the bloodstream. An upright posture helps us feel better, reduces anxiety and we feel better composed.
In the Zen Buddhist practice, standing meditation is often practised in Tadasana.