Tadakasana (Pool yoga pose)

The pool yoga pose is unique and easy Pose and also named as Tadakasana. This is the best Asana especially for Beginners, and it’s easy to perform. If you perform Palm Tree Pose (Tadasana) comfortably then definitely you easily perform this Posture. This pose is similar to Tadasana but the difference is Tadasana is done in standing position & Tadakasana (Pool Yoga Pose) is done in lying down, Supine, or reclined position.

Let’s understand the Word (Tadakasana); “Tadaka” means tank or pool and the meaning of Asana is seat, posture or Pose. When we dive in the swimming pool, we take special pose before dive in so this pose looks like a diving position. So this Asana is also known as the Pool yoga pose.

Position: – Supine
Level of Asana: – Beginners
Targeting Chakra: – The Root Chakra (Muladhara)

Steps of Tadakasana (Pool Yoga Pose)

  • First, lying down on the mat or get into the Position of Corpse Pose (Savasana) and keep your legs straight. Now take 3 to 4 deep breathes and relax sometimes (keep your hands at your sides with palms facing up towards the ceiling).
  • At that time your shoulder blades should be relaxing evenly on the floor or mat. Note that there is no strain or pressure on your neck. Keep you there should be no pressure or strain on the neck.
  • After that, breathe in along with raise your arms and slowly move them over your head. When you place your arms above the head; make sure your arms should be touching the floor. At this stage keep your arms extended.
  • You can interlock your finger and push them for a good stretch or you can also form Namaskar pose by your palms. You have to press and spread your shoulder blade into the ground for preventing the tension on the neck.
  • Now, raise your chest without raising your shoulders.
  • For better stretch push out through the feet as well as with your palms/ fingers also. Remember that, don’t overstretch; stretch as much as you feel comfortable.
  • This is the final position, hold the pose with deep breathing for one minute or as long as you can.
  • For discharging the pose, relax your arms and keep them to the sides. Push your hand into the floor and slowly get back to sitting position (lift your torso up from the ground and come into a sitting pose; note that your head ought to be the last part of your body to lift from the ground).

Benefits of Tadakasana (Pool Yoga Pose)

  • Tadakasana directly targets your shoulder & abdomen.
  • It stretches and strengthens your hamstrings, calves, biceps, triceps, shoulder and abs also.
  • If your heart rate is a little high; then this is best for your heart.
  • Pool yoga pose calms your mind along with relieving stress from your body.
  • This Yoga Pose can reduce the symptoms of stress, anxiety & mild depression.
  • Tadakasana relieves in fatigue, headache and in insomnia also.
  • Beneficial for those who have a B.P. problem as well as in back pain also.
  • Gives relief in back pain.


Keep in mind; you have to breathe deeply in each step. If you feel any stress/strain in any part of your body (shoulders, back, groin and neck) then try to adjust yourself until you relieve the tension.

Physical discomfort can break your focus for the entire duration of the Asana. Avoid this Pose in neck & shoulder injury. You can use a folded blanket under your head to release the pressure. Be slow when you are come out of the Asana.

(Say no to drugs every time & don’t lose your hope)

Leave a Comment

Your email address will not be published. Required fields are marked *