Steps to Do Tadasana or Palm Tree Pose & Its Benefits
The name Tadasana comes from Sanskrit where "Tada" means "Palm Tree" or the other name is "Mountain" and "Asana" means "Pose" or "Posture" and so the name
Tadasana or Palm Tree Pose
Tadasana or Palm Tree Pose is also called Samasthitih. Depending upon the type of asana performed, Tadasana and Samasthitih can be called same Asanas or different types of same Asana.
Tadasana or Palm Tree Pose is a very good stretching and relaxing exercise for the body. It is a balancing asana and stretches the spine, legs, arms, abdominal muscles and chest.
Tadasana or Palm Tree Pose can be performed by people from all age groups.
Steps to do Tadasana or Palm Tree Pose
Tadasana or Palm Tree Pose can be practiced in two different positions and can be done as per your comfort and ability level:
- In Standing Position
- In Supine position
Steps to do Standing Pose Tadasana or Palm Tree Pose
- To practice Tadasana in standing position, stand straight and keep your legs slightly apart from each other.
- Raise your hands above your head and look straight while focusing on one point in front of you.
- Interlock the fingers of both the hands and turn them upwards in such a way that the palms are towards the ceiling/sky.
- Take a deep breath or while inhaling, stretch your arms, chest and shoulders upwards.
- While practicing Tadasana, the gaze can be adjusted to look a little above while stretching.
- Raise you heels in such a way that all the weight of your body is on the toes.
- Remain in this position for 20-30 seconds.
- Retain your breath while stretching.
- While exhaling, come down to your original position.
- This completes one round of Standing Pose Tadasana or Palm Tree Pose.
- You can practice Tadasana or Palm Tree Yoga Pose for 8-10 rounds.
Steps to do Tadasana or Palm Tree Pose in Supine Position
- Lie on the ground or on yoga mat in Supine position.
- While practicing Tadasana in Supine position, your arms should be kept straight in such a way that the palms are facing downwards.
- Always try to keep your body in a line while practicing Tadasana in Supine position.
- While inhaling, raise your arms above your head slowly and make them rest there.
- Interlock your fingers and stretch the arms.
- The arms should always be parallel to each other while practicing Tadasana in supine position with your palms facing upwards.
- While inhaling, try to stretch your arms and feet in opposite direction.
- Retain your breath in this position for 20-30 seconds.
- While exhaling, come back to the original position.
- This completes one round of Tadasana or Palm Tree Pose in Supine position.
- You can practice 8-10 rounds of Tadasana or Plan Tree Pose in one go.
- Brings your arms to the sides slowly and rest in relaxation yogasana like Shavasana for a few minutes in the end.
Benefits of Practicing Tadasana or Palm Tree Pose
- Tadasana or Palm Tree Yoga Pose is beneficial in improving overall posture of the body while strengthening and lengthening the spine. This is an ideal asana for increasing the height for growing children.
- Tadasana or Palm Tree Pose of Yoga helps in improvement of concentration.
- It helps tones the muscles, especially the calves.
- Tadasana or Palm Tree Pose can also be beneficial in correcting flat feet.
- Yet another benefit of Tadasana or Palm Tree Pose is that it is also very helpful in getting rid of hypertension, heart disease, arthritis, bronchitis, backache and shoulder pain.
- It gives strength to arms and legs.
- Tadasana also helps in the regulation of menstrual cycle in women.
- It opens up the respiratory system and digestive system of the body.
- Tadasana also strengthens the vertebral column and heart.
Precautions While Practicing Tadasana or Palm Tree Pose
- Tadasana or Palm Tree Pose should not be practiced in Pregnancy.
- People with low and high blood pressure should not practice Tadasana or Palm Tree Pose and if they do then it must be done in the presence of a yoga instructor.
- Do not over stretch while practicing. Go as far as your body allows.
- People with insomnia should also not perform Tadasana or Palm Tree Pose, but they can do under proper guidance.
- For beginners, who face a difficulty in maintaining the pose on toes in the standing Tadasana or Palm Tree Pose should perform this asana without raising the feet and gradually practice with raised heels.