Tadasana is a simple standing asana, which forms the basis for all the standing asanas. It is performed at the beginning and end of the surya namaskara sequence and is a key asana for all yoga practices.
steps (In standing position) :-
Stand straight on the ground, and take a small gap between your feet.
With deeply breathing (inhale), raise your both arms.
Keep your arms upward by interlocking your fingers.
Now come on the toes by raising your heels simultaneously
Feel the pressure of stretching from toes to fingers.
Try to maintain this pose as long as you can with slow and deep breathing.
Now come to the original position with deep breathing (exhale).
You can perform the number of rounds as per your convenience after having relaxation for a while.
steps (In Supine Position or lying down position) :-
Lie down on the floor to your back in Supine position.
Keep your hands on the side of your body and palms should be facing downwards.
Try to keep your Legs, waist, and neck all in straight line.
Inhale, and raise your both arms slowly upwards and place the arms behind your head.
Your both arms should parallel to each other, and palms facing upwards.
Retain your breath.
Now stretch your hands and feet in the opposite directions as far as possible.
Try to keep your legs and arms straight (not bend).
While exhaling, slowly bring down your hands to the starting position.
Benefits of Tadasana :-
Due to deep breathing, it provides strength and expansion to the lungs.
This is the best exercise to increase the height.
Develops and activates the nerves of the entire body.
It gives strength to vertebral column and heart.
Also Good for regulating the menstrual cycle in women.
Cures the problems related to indigestion.
Give strength to arms and legs.
Helps to remove lethargy from the body.
It reduces the problem of flat feet.
A person who is suffering from headaches, low blood pressure, and insomnia are advised to do this asana after consulting the yoga instructor.
During pregnancy skip this asana.
Beginner’s tip :-
If you feel difficulty to maintain the pose on toes by raising the heels then perform this exercise without coming into toes. And day by day tries to maintain this pose on toes by raising your heels. There are many variations of Tadasana so, you can choose the variation according to your comfort level.
The asana strengthens the abdomen and the legs. It may help relieve sciatica, and help plantar fasciitis and heel spurs by improving the strength of deeper foot muscles which support your foot, and reducing the load on the less suited plantar fascia.
Strengthens thighs, knees, and ankles.
Increases strength, power, and mobility in the feet, legs, and hips.
Firms abdomen and buttocks.
Reduces flat feet.
Knee, Thigh, Ankle .
Unable to Stand:-
This yoga pose cannot be beneficial to anyone who finds it difficult to stand for long with feet together or otherwise.
Severe Migraine or Giddiness:-
Someone who is suffering severe migraine or giddiness would find this pose a challenge.
Weak Leg Muscles:-
Weak muscles of the legs will not help standing in Tadasana even in the most simplest of the pose without variation.
Locking the knee can be challenging for long periods and so one must be wary of this.
Strain on Spine:-
Avoid putting too much strain on the spine by carrying the entire body weight. This can bring more stress to the spine.
Don’t Hurry: –
Initially don’t work hard on raising the body and remaining still, but first work on just standing still even if the spine is not expanded and stretched. When the body is ready then move towards a little stretch and not too much. Slowly work on this.