How to do Tadasana

How to do Tadasana (Palm Tree pose ) and Its benefits

Yoga is a beautiful ancient practise that brings the mind, body, and the external environment into harmony. It is a system that aims to make the body healthy while also providing a sense of peace and tranquillity. Whether you are a novice or a seasoned practitioner, working with a guru can provide you with significant benefits. Many prestigious institutes provide a wide range of training programmes aimed at people interested in pursuing it as a career. Anyone interested in learning yoga can find both offline and online yoga teacher training programmes. The philosophical aspects, spiritual nuances, breathing techniques, meditation, and postures are all taught to the students. One of the basic asanas is Tadasana or the Palm Tree pose. It is one of the easiest to pick up and acts as a foundation for all the other standing poses.

How to do Tadasana (Palm Tree pose )

It is not hard to do and some variations can be done to make it more challenging. To successfully do the asana and its variants, follow the below instructions:

  • Find a quiet place and put your mat flat on the floor.
  • Stand straight on the mat with feet together (for advanced practitioners) or at a hip-width distance (for beginners). Keeping your feet closer will give you a more intense stretch.
  • Press your heels and toes on the mat.
  • Open your shoulders by rolling them back and relaxing them.
  • Keep your back erect with the spine in its natural position.
  • Ensure your body is completely aligned with the head, neck, and hips all in a straight line. Hands should be naturally on your sides.
  • The stomach should be pulled in, the core should be engaged and the chin should be normal, neither lifted nor pulled down
  • Choose a spot in front of you and focus your eyes on it.
  • Raise your hands interlocking your fingers with your palms facing up and place the hands on your head
  • Inhale deeply, and slowly lift your hands and stretch your arms, shoulders, and chest in the upward direction.  
  • Stand on your toes slowly, by raising your heels.
  • Hold your breath while continuously stretching your body.
  • Stay in this position for 10 seconds, be sure not to move or lose your stance.
  • Have complete awareness of your body
  • Exhale slowly and lower your hands to your head. Next bring the heel of your foot down to touch the ground.
  • Inhale to your lung’s maximum capacity and exhale slowly.
  • Perform the same 3 to 5 times with a few seconds of relaxation in between.


Once you have mastered this try focusing your gaze on a point in front of you, look at your fingers while stretching upwards. This posture tests your balancing skills and takes the difficulty level up a notch.   

Positive Effects of the Pose 

Tadasana has numerous health benefits for the human body. It improves balance and increases the stability of both the body and the mind. It produces postural correction by aligning the head, shoulders, and hips. Through regular practice, the spine, legs, and abdominal muscles are strengthened, and digestion is aided. A focused and stress-free mind is amongst other benefits of Tadasana.

Things to Remember 

The Palm Tree pose is relatively simple and can be performed by anyone; however, some precautions should be taken. If you are dizzy, light-headed, or sick, you should not do it. Pregnant women should exercise caution and keep their feet apart while performing the posture. People who have knee, heel, or foot pain should avoid it.

Om Shanti!

A future instructor needs to have a comprehensive knowledge of the disciplines of Yoga from the simple to the most complex ones. You can obtain all the know-how through a 200-hour yoga teacher-training Rishikesh program designed to groom you, increase your proficiency and provide you a base to make your way forward.