08 Tadasana Benefits | The Mountain Pose

Tadasana is also known as the mountain pose. Tadasana is considered as the foundation of all poses, where you stand still with your backbone aligned and your abs and quads (thigh muscles) engaged. It’s a modern Yoga Pose or Mountain Pose that makes a great starting position to improve posture. It’s a great resting pose or tool to improve your posture and to reduce flat feet. Tadasana Benefits are numerous. Here are the best benefits Tadasana offers for you, let’s jump into it.
If you are practising Yoga, this pose can be a game-changer for you and you can practice this pose on your own. This pose is the transition to flow into other yoga poses.
Bonus:Tadasana is a Sanskirit word

tada = mountain

Benefits of Tadasana

For some people, it might not look like much but once you will try, it comes with huge and major benefits and can change your life forever.
  • Improves Posture
  • Improving flexibility
  • It Will improves your self-esteem
  • Strengthening your legs and abs
  • Supporting a healthy gut
  • Better balance
  • Offering a beginner-friendly yoga pose
  • Relieves backache
  • Reduces flat feet
  • Firms abdomen and buttocks
  • Strengthens thighs, knees, and ankles












10 Benefits of Tadasana

Are you ready to earn the amazing benefits Tadasana can offer for you? Here are seven benefits of practising Tadasana, the Mountain Pose.

1. Good Posture


You should definitely try Tadasana if you are dealing with back pain. According to studies and reviews, this mountain pose helps to improve and soothe neck and back pain. Daily yoga-practising can be helpful for easing muscle pains also. If you are practising Yoga and this particular pose, it may not only relax your muscles but also will improve their strength over a period of time.

2. Improves Flexibility


If you want to improve your flexibility, try this yoga posture. The name Mountain pose does not mean you are simply standing there and your flexibility will improve but when performed correctly, Tadasana will help your back get into the right position and a little bit bendier. According to a study, yoga exercise may also increase spinal mobility and hamstring flexibility.

3. Will Improve Your Self-esteem


Daily practising Tadasana may affect your self-esteem positively. According to a study in 2018 practising Tadasana or straight poses could lead to an improved sense of self-esteem. It doesn’t mean you will keep standing all the time or spend too long in this standing position. The study suggests that this confidence boost can come from just practising yoga for 2-3 minutes.

4. Strengthens your Legs and Abs


If you feel the pain in your abs and thigh muscles, that means you are doing Tadasana correctly. The question is can Yoga tone your body? Research suggests that it can tone your body.
According to a study in 2015, practising yoga can be as effective as other exercises like thing the gym, stretching and strengthening exercises at improving functional fitness.
More studies suggest that yoga can help lower your body fat percentage and can also improve your stamina.


5. Keeps your digestive tract on track


I guess you are having a hard time digesting all the benefits of Tadasana? If you have digestive problems try this Mountain pose, this will put your digestive system on track. During this pose, it engages your core, so it may help play a positive role in indigestion. According to a study in 2016 practising yoga for 6 months helped some of the adults lowering the irritable bowel syndrome experience.

6. Improve balance


Mountain pose is all about standing upright and straight, so without any surprise, this yoga position can improve your balance too.
A study in mid-2014 backs up this benefit, saying that practising yoga can improve your overall balance and stay stable by strengthening your joints and improving your body awareness.

7.  A beginner-friendly yoga pose


If you are a beginner in Yoga practice this can be your beginner friendly yoga pose. A great pose to start our yoga journey. Its up to you how you practice this pose, either standing or in an upright position.


8. Relieves backache

Most of time we sit with bended back and do not take any effort to improve our body posture. This results in backpain. There are lot of reasons, sedentary lifestyle and lack of exercise are the main reason for back pain. But its never too late. You can get rid of this pain with this yoga pose. Tadasana can improve circulation and strengthen back muscles.

How to Perform Tadasana


You already know that Tadasana is the perfect pose to kick start your yoga journey. It might look simply but there is more than just standing upright. So, to get maximum benefits, make sure you go through each of these steps.
  • With your feet parallel, Stand upright while keeping your feet as close as you can and maintain the balance.
  • Press your heels and toes into the floor while standing.
  • Engage your quads and rotate your thighs inward.
  • Take a deep breath and slowly roll shoulders up and back.
  • Release your shoulder blades down your back.
  • With your arms hanging naturally hold this position and make sure palms facing forward, and neck long.
  • Take a few deep breaths and check your alignment, while you maintaining the pose.








Mountain Pose while Seating

Yes, you heard right. You can practice this pose while in a seated position.
  • With your feet on the floor, Sit cross-legged on the floor or on a chair.
  • Take a deep breath and move your shoulders up and then down your back.
  • Relax your arms and let your hands rest on your knees.
  • Stay in this position for 5-6 breaths or as long as you’d like.

Can I modify the Pose


You can twist the typical mountain pose a little bit and here is how you can do it.
Make it easier: Some people feel trouble while standing with their feet together and can not balance. Try placing them hip-width apart. If you still feel pressure on your knees, keep them slightly bent.
Make it harder: If you love challenges then this is for you. With your eyes close try this balancing technique and see if you can do this.


This pose is designed to improve balance and help you focus. We already know that it comes with plenty of perks, like boosting your elf esteem and enhancing digestion. I hope that after reading this post you are ready to get started. This is a beginner post and friendly post to perform, but you as we have shared some modifications with you, so modify it to work best for you.

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