Tadasana, with 'tada' meaning 'mountain', is regarded as one of the most beneficial postures in yoga. Though it seems to be quite simple, a person has to undergo lots of practice to attain the perfect tadasana posture. The asana is believed to provide not only physical, but mental benefits as well. It helps a person improve his posture and also promotes confidence as well as happiness. A basic yoga posture, Tadasana can also be used as the starting point for other asanas that are performed in a standing position.

Instructions

• Stand on a firm ground, with your legs and feet joined together.
• Keep your hands at your sides and look in the front.
• Now, balancing yourself on the heels, raise your toes and hold it for 5-10 seconds.
• Bring the toes back on the ground and move forward your pubic bone, just a bit.
• Lift your chest up and out, in moderation.
• Next, you need to raise up your head.
• Lift the base of your skull, towards the ceiling, lengthening your neck in the process.
• Putting pressure on your toes, lift your legs up, first the calves and then your thighs.
• Keeping your breath steady, remain in the position for 1-2 minutes.
• As you inhale, feel the breath is coming up through the floor and going into your legs, followed by stomach and up to the head.
• While exhaling, feel your breath going down, right from the head to the stomach and into your feet.
• Now, come back to the original position slowly and repeat the process.
• In the next repetition, along with your legs, raise up your arms as well, stretching them and taking them over your head.
• Again repeat the inhaling and exhaling exercise and in the latter one, put down your arms as well.

• Always make sure to create a rhythm between the flow of your breathing and the raising and lowering of your arms.

• The most important and the most basic benefit of Tadasana is that it helps improve the posture of the body.
• If it is the flexibility of ankles, knees or hip joints that you want, then this asana will serve your needs perfectly.
• Tadasana has been know to helps strengthen the oblique muscles of the person, preventing hernia in the process.
• Practicing the asana on a regular basis will help impart suppleness to your spine.
• Tadasana not only helps improve your balance, but is also good for those who want to increase their height.
• In case you are suffering from visceroptosis or pain in the backbone, this asana will prove to be beneficial.
• Tadasana helps improve the respiration and digestion of a person, along with promoting proper elimination of waste.
• This asana helps a person gain proper control over his muscular movement.
• Indulging in Tadasana, on a regular basis, strengthens the entire nervous system of the body.

• Tadasana should not be performed by those who have complaints of a reeling sensation.
• All those who are prone to low blood pressure or are suffering from headache should not perform the asana.