How to do Tadasana (Palm Tree Pose ) and Its Benefits

Jun 16, 2021 | yoga&health

Tadasana or Palm Tree Pose is a satisfactory stretching and losing exercise for the whole body. It is a great asana which stretches the arms, the chest, the abdominal muscles, the spine and the leg muscles along with giving a sense of balance. It is so easy asana and can be performed by all age groups. This is also known as the heavenly stretch pose as you stretch yourself towards heaven. Tadasana or palm tree pose is a fundamental standing posture and is, therefore, the foundation for all other poses. 


The following steps need to be followed while practising the palm tree pose or tadasana to avail the mental and physical health benefits of the palm tree pose or tadasana-

  1. Begin with Standing straight, legs slightly apart and hands on the sides.
  2. Lift your hand above the head and look straight.
  3. Then Interlock your fingers and turn them upwards. Make sure your palms should be facing the sky.
  4. The eye gaze can be adjusted to look barely above the horizontal level.
  5. Now Take a deep breath and extend your arms, shoulders and chest upwards.
  6. Lift your heels in a way so that the weight of your body is held by the toes.
  7. Gently Stretch your whole body from the feet to the head. Hold the pose for a few seconds.
  8. Then Slowly Bring down your heels while exhaling.
  • Keep in mind that During the whole practice, your eyes should remain steadily fixed in front a little above the head level.
  • The longer you hold the pose, the more it is fruitful for the body. The capacity to perform & hold the pose differs from person to person. So don’t compel yourself to hold for a much longer time. As per your capacity, begin with 10 seconds of practice, and then you may increase the duration up to 1 minute.

Tadasana Or Palm Tree Pose – Beneficial For Health

The routine practice of the palm tree pose or tadasana provides you immense bliss or happiness, or you can say a wide range of mental and physical health benefits. It is very simple to perform for people of all ages and levels of physical wellness. When you practice the palm tree pose or tadasana with a clear intention, it has the power to draw you deep inside, leads you toward a meditative state and will disclose the immense joy present within your heart. It has a whole inner life that you will investigate with regular practice.

Let’s take a look at the holistic health benefits of practising the palm pose or tadasana-

It assists in meditation and Pranayama

  • It benefits in regulating the Muladhara Chakra or Base Chakra
  • It coordinates the Central Nervous System and encourages the Parasympathetic Nervous System
  • It helps in lowering Blood Pressure and palpitations.
  • It prohibits the blood flow to the leg and therefore improves the digestive power.
  • It soothes your brain and soul.
  • It provides a good stretch to your legs.
  • It drives away stress and anxiety.
  • It enhances mobility.
  • It assists you in achieving a sense of inner peace.
  • It encourages tranquillity.
  • It enlarges your collarbone and chest.
  • It helps in diminishing fatigue.
  • It delivers a gentle massage to your knees, calf muscles and thighs.
  • It stimulates healthy digestion and elimination.
  • It Leaves you feeling restored and rejuvenated.
  • It eliminates dullness and depression.
  • It boosts energy and willingness. 
  • It helps in Increasing the height
  • It is very beneficial for nerves, and hence advantageous in the functioning of various systems of the body.

IDEAL TIME to DO The palm tree pose or tadasana

The ideal time to practice the palm tree pose or tadasana is in the early morning. Before practising the palm tree pose or tadasana,  you need sure to keep your stomach & bowels empty. You must have your meals at least four to six hours prior you do this pose so that your food gets digested & there is enough energy for you to disburse during the practice.

You can practice it once or twice a day to get the most from the palm  tree pose or tadasana.


Proper form and technique are crucial to guarantee the safety and effectiveness of a yoga practice. If you have any of the following health problems, must talk with your physician before practising the palm tree pose or tadasana-

  • Low back pain 
  • Shoulder injury
  • Pregnant women
  • Back or arm injury
  • Hyperacidity 
  • Hernia
  • Slip disc
  • Migraine
  • Insomnia 

You may practice the alternative yoga poses if you can’t do the palm tree pose or tadasana, such as-

  • Volcano Pose
  • Easy Pose Variation Side Bend.
  • Palm Tree Pose Side Bend.


The palm tree pose or tadasana is a tremendous pose for stretching your shoulders, chest, inner thighs and groins. The daily practice of this pose will facilitate you improve your balance, concentration and focus. However, at first glance, this pose may seem effortless, but the combination of strength, balance, and flexibility required can take excesses of rehearsal. 

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So start practising this pose daily and avail innumerable physical and mental health benefits. If you are keen to learn more about tadasana or palm Tree pose, you can visit our website.

Stay happy, stay strong and get the best out of life. 

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