• (tah-DAHS-ann)
  • Tada = mountain (starting point of Asana)
  • Type of pose:   standing
  • Classification:  symmetrical standing pose
  • Skeletal joint actions:
     -Spine: Neutral extension or mild axial extension
    -Upper Limbs: Neutral extension, for-arm pronation
    -Power Limbs: Hip adduction and neutral extension, knee neutral extension and ankle dorsiflexion


  • Tadasana variation:
    -Samasthiti/ Prayer pose
    – (sama = same equal)
    – (sthiti = to establish, to stand)


  • Benefits:
    -improve posture
    -strengthens thigh, knees and ankle
    -increases awareness
    -steadies breathing
    -increases strength, power and immobility in the feet, legs and hips
    -firms abdomen and buttocks
    -relieves sciatica
    -reduces flat feet
    -improve the blood circulation
    -encourages health digestion


  • Difficulty level: Easy
  • Drishti:  concentrate your gaze in front
  • Cautions:
    -headache, insomnia
    -low blood pressure
  • How to deepen the pose: practice with eyes closed
  • Teacher check:
    correct the alignment:
    -ear hole
    -center of shoulder joint
    -hip and ankle bone in one line
    -perpendicular to the hole


  • Instructions:
  1. Come to a stand with the big toes touching and the heels are slightly apart.



  1. Lift up your toes and let them fan out, drop down and create a solid pose.


3. Firm your thigh muscle, lift the knee caps. After lift the ankles to strengthen the inner arch. (beginner: Take blocks)
 4. Maintain the natural curves of your spine and tone the belly. Roll your shoulder blades, widen the collar bones, shoulders are parallel to the pelvis, lower front ribs are not pushing out, arms beside the torso and engaged. Neck long, crown of the head, chin parallel to the floor, throat soft, tongue wide and flat on the floor of your mouth.
 5.Final pose


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