Tadasana {Palm Tree Pose}-Steps And Benefits


The word “Tada” comes from the Sanskrit word, which meaning is “Palm tree” or another meaning is “mountain”, and the meaning of asana is “posture” or “seat”. So this asana is called Tadasana. Depending on the lineage practiced, Tadasana and Samasthitih may refer to the same asana or another similar asana. So the meaning of Sama is straight, level, upright or balanced and sthiti means to stand or stay. Tadasana is the beginning and ending Asana of Surya Namaskar according to Ashtanga yoga.

You can do this asana in two different positions:-

  1. In a standing position.
  2. In the Supine position.

You can try one of them or both at your comfort level.

English Name: – Tadasana (Mountain pose or palm tree pose)
Sanskrit Name: – ताडासन/ समस्थितिः (Tadasana or Samasthitih)
Asana Type: – Standing asana, Suspine position.

Steps of Tadasana (In standing position)

  • Stand straight on the ground, and take a small gap between your feet.
  • With deeply breathing (inhale), raise your both arms.
  • Keep your arms upward by interlocking your fingers.
  • Now come on the toes by raising your heels simultaneously

tadasana steps

  • Feel the pressure of stretching from toes to fingers.
  • Try to maintain this pose as long as you can with slow and deep breathing.
  • Now come to the original position with deep breathing (exhale).
  • You can perform the number of rounds as per your convenience after having relaxation for a while.


Do asana as much as you can, do not go beyond your limitation, or do not test your capability while doing Yog asana.

Steps of Tadasana (In Supine Position or lying down position)

  • Lie down on the floor to your back in a Supine position.
  • Keep your hands on the side of your body and your palms should be facing downwards.
  • Try to keep your legs, waist, and neck all in a straight line.
  • Inhale, and raise both arms slowly upwards and place the arms behind your head.
  • Your both arms should parallel to each other, and your palms facing upwards.
  • Retain your breath.
  • Now stretch your hands and feet in the opposite directions as far as possible.
  • Try to keep your legs and arms straight (no bend).
  • While exhaling, slowly bring down your hands to the starting position.

Repeat this four times, and try to increase the duration you can stay in this asana.

Benefits of Tadasana

  • Deep breathing, provides strength and expansion to the lungs.
  • This is the best exercise to increase height.
  • Develops and activates the nerves of the entire body.
  • It gives strength to the vertebral column and heart.
  • Also Good for regulating the menstrual cycle in women.
  • Cures the problems related to indigestion.
  • Give strength to arms and legs.
  • Helps to remove lethargy from the body.
  • It reduces the problem of flat feet.

Preparatory Poses


  • A person who is suffering from headaches, low blood pressure, and insomnia are advised to do this asana after consulting the yoga instructor.
  • During pregnancy skip this asana.

Beginner’s tip

If you feel difficulty maintaining the pose on toes by raising the heels then perform this exercise without coming into toes. And day by day tries to maintain this pose on toes by raising your heels. There are many variations of Tadasana so, you can choose the variation according to your comfort level.


5 thoughts on “Tadasana {Palm Tree Pose}-Steps And Benefits”

  1. Thanks Arahan Singh, for this wonderful article about Tadasana Yoga pose. This is complete step by step in detail information. Big THANKS.

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