Tadasana (Palm Tree Pose): Steps, Benefits and Precautions

Tadasana is often translated as Mountain Pose. In several Indian yoga traditions, the name is also used for a Palm Tree variation that raises the arms and may include balancing on the toes. This guide focuses on that raised-arm variation because it matches the practice historically shown on this SarvYoga page.

Practise the heel lift only when balance is steady. The posture can also be performed with both heels on the floor.

How to Do Tadasana (Palm Tree Variation)

1. Stand upright with the feet together or about hip-width apart when that feels more stable.
2. Spread the weight evenly through the feet. Keep the knees straight without locking them.
3. Bring the arms forward and then overhead.
4. Interlace the fingers and turn the palms upward only when this is comfortable for the wrists and shoulders.
5. Inhale and lengthen upward through the spine.
6. Keep both heels grounded for the basic version.
7. For the balance variation, raise the heels slowly and come onto the balls of the feet. Use a wall or chair when needed.
8. Continue breathing normally for two or three comfortable breaths.
9. Exhale and lower the heels with control.
10. Release the hands and lower the arms.

Breathing Guidance

• Inhale while raising the arms and lengthening upward.
• Keep breathing during the position.
• Exhale while lowering the heels and arms.
• Do not hold the breath.

Alignment Points

• Keep the feet active and the body weight evenly distributed.
• Lengthen upward without pushing the lower ribs forward.
• Relax the shoulders away from the ears.
• Keep the gaze steady when balancing on the toes.
• Lower the heels when the ankles wobble or the breath becomes strained.

Beginner Modifications

• Keep both heels on the floor.
• Place one or both hands on a wall or chair.
• Raise the arms only as far as the shoulders remain comfortable.
• Practise with the feet hip-width apart instead of together.

Common Mistakes

• Locking the knees.
• Arching the lower back and pushing the ribs forward.
• Shrugging the shoulders.
• Rising onto the toes before establishing balance.
• Holding the breath.
• Dropping the heels suddenly.

Possible Practice Benefits

A controlled version of Tadasana may help develop standing alignment, postural awareness, ankle and calf engagement, and balance. The heel-raised variation also provides a simple way to practise steady focus.

The posture cannot make an adult???s bones longer. Claims that it permanently increases adult height should not be treated as established fact.

Precautions and When to Stop

• Keep the heels grounded or use support when balance is uncertain.
• Modify the overhead arm position for shoulder or neck discomfort.
• Use individual guidance when you have a current ankle, foot, knee or balance problem.
• Stop immediately for sharp pain, dizziness, numbness or unusual shortness of breath.

Frequently Asked Questions

Is Tadasana Mountain Pose or Palm Tree Pose?

Both names are used in different teaching traditions. Mountain Pose often describes a stable standing alignment, while some schools use Tadasana for a raised-arm and heel-lift Palm Tree variation.

Do I have to lift the heels?

No. Keeping the heels grounded is a valid and often more stable version.

How long should I stay in the posture?

Two or three easy breaths are enough for beginners. Control and steady breathing matter more than duration.

Related SarvYoga Guides

• Tiryaka Tadasana (Swaying Palm Tree Pose)
• Kati Chakrasana (Standing Spinal Twist)
• Yoga Poses Library

Last editorial update: August 4, 2026. Individual yoga-teacher review remains pending.

General Yoga Safety

Learn new postures with qualified guidance and use a version suited to your current ability. Pregnancy, older age, existing injuries and health conditions may require changes to a yoga practice.

For general safety information, see the National Center for Complementary and Integrative Health guidance on yoga effectiveness and safety.