Tadakasana (Pool Pose): Steps, Alignment and Modifications

Tadakasana, sometimes described as Pool Pose, is a standing lengthening posture. The arms reach upward while the feet and legs maintain a stable base.

Steps

1. Stand with the feet comfortably placed.
2. Distribute weight evenly across both feet.
3. Interlace the fingers or keep the hands apart.
4. Raise the arms overhead.
5. Lengthen upward through the sides of the waist.
6. Keep the shoulders relaxed.
7. Lower the arms slowly.

Modifications

• Raise one arm at a time.
• Keep the elbows bent.
• Practise with the back against a wall.
• Use a chair for a seated variation.
• Keep both heels grounded.

Alignment points

• Avoid locking the knees.
• Keep the chin level.
• Maintain ordinary breathing.
• Keep the ribs organised.

Common mistakes

• Lifting the shoulders toward the ears.
• Overarching the lower back.
• Forcing the palms together.
• Holding the breath.

Practice limits

Use a smaller arm range when the shoulders, neck or lower back feel sharply strained. Learn stronger standing extensions from a qualified yoga teacher.