How to do Tadasana (Mountain Pose/Palm Tree Pose)

In Sanskrit, tada means palm tree, the pose resembles the shape of palm tree. It is the basic but key standing asana with different variations, and one of the best asana for beginners to start with yoga practice. It is a starting point as well as an immediate pose for many asanas. It prepares and integrates the body for the next asana. In this pose we spread the weight of the body evenly across the feet to assess how body feels after the preceding asana. There are also a few asanas which help prepare for the tadasana such as adho mukha svanasana and uttanasana. Urdhva hastasana is a very similar asana with the hands raised above the head.

This asana also helps to increase the height of younger people especially kids.

There are two types of tadasana: urdhva tadasana & tiryaka tadasana

Steps to do Tadasana

Urdhva Tadasana

Come into the simple standing position with your feet in contact with each other. Distribute the weight across the feet, stretch your legs as much as possible. Keep your arms on the side. Now interlace your fingers of both the hands, lift your heels up, now inhale deeper, and while inhaling raise the hands up to shoulder as much as possible until you feel the stretch. Make sure that palms of the hands are facing up. Fix your eyes to the rooftop and gaze up. Now raise your body in such a way that whole weight and balance of the body is on the fingers of your legs.

Try to maintain this balance for 3-5 minutes initially, then come back slowly in the original position.

Tiryaka Tadasana

Tiryaka tadasana is lateral bending asana with a mild stretching effect. While stretching the hands as in the Urdhva Tadasana, move and bend your body on right side from waist as much as possible, do the same process on the left side.

Inhale while coming up, exhale while going down.

This asana is very beneficial for growing children.


Do this asana for at least 10-12 times for optimum benefit.

  1. Strengthen toes and knees.
  2. Make the spine flexible, reduce the chances of slip disk.
  3. Strengthen the muscles of chest, shoulders, and back.
  4. Remove extra fats from the sides of abdominal region.

Gautam Trehan

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