It is almost second nature for most people to stretch their arms upward and breathe deeply after a particularly stressful day. And isn’t it the most beautiful feeling? Stretching your arms upwards also allows your spinal muscles to stretch and the spinal nerves to relax. The stretching of the spine and the ensuing relaxation that one experiences are the exact principle on which the Tadasana bases itself.
Tadasana or Samasthiti is a Yoga posture that one performs while standing. It has a beneficial health effect on the muscles and joints of the legs and the spine. Tada originates from the words Tada Vriksha which is the Sanskrit word for the palm tree.
Origin Of Tadasana
Yoga is an ancient discipline of life that teaches the importance of physical strength, firmness of mind, the value of ethics and virtues, and the utility of meditation. Several ancient Hindu scriptures hold the principles of Yoga in high regard. Scholars of Yoga who lived in the bygone era have compiled various books detailing the importance of each aspect of Yoga.
The posture was not present in any works on Yoga till its first mention in the book titled Vyayama Dipika.
Historians credit Tirumalai Krishnamacharya, a revered Indian Yoga master, with popularizing Tadasana and its benefits. Krishnamacharya’s pupils B.K.S Iyengar and Pattabhi Jois carried the work of their Guru forward and continued to spread the message about the sound effects of this posture.
Steps Of Tadasana
To perform Tadasana, one must follow the below steps:
- Stand on the floor with a distance of one foot between your feet, and your arms kept relaxed by the side of your body.
- Your knees and elbows must not be bent.
- Gradually, raise both your arms sideward and then upward till the fingers of both your hands touch one another.
- Now interlock all fingers of both hands and turn both palms to face upward.
- Stretch both arms upward and elevate your heels so that your body weight is balanced on the toes of your feet.
- Look straight without bending your neck forward or backward and fix your gaze over an imaginary point.
- Keep your core engaged throughout the sequence of Tadasana.
Maintain the final pose for up to 10 seconds before returning to a relaxed posture. Tadasana has a particularly relaxing effect on the back muscles. Tadasana is an individual Yoga posture and also a part of other asanas like the Surya Namaskar.
- Instead of interlocking the fingers, keep both arms parallel to one another and raise them upward.
- Your forearms may touch your ears, or you may place them some distance away from the ears.
- In the final position, your arms must be outstretched towards the ceiling with both palms facing one another and the fingers pointing upwards.
The below tips are helpful and handy while performing Tadasana:
- Always choose well-ventilated and sufficiently-lit surroundings to perform.
- Do some warm-up exercise to loosen the joints in your body before serving.
- Try to focus your mind by gazing hard at any arbitrary point in space.
- Avoid performing for at least an hour or two after your meals.
- Pregnant women should seek their obstetrician’s advice on practicing.
- Patients with an active or chronic health condition should not perform it without expert guidance.
It is one of the best Yoga postures to stretch and strengthen the muscles of your back, arms, your hamstrings, and your calves. You may include the asana in your daily Yoga routine to experience its excellent benefits!
Let us get acquainted with Tadasana’s several benefitsperson’s physical, mental, and spiritual health.
Physical Benefits Of Tadasana
Tadasana is an easy Yoga posture that you may choose to perform, even if you are a beginner. However, mastering the correct techniques of balancing one’s body during Tadasana is a matter of skill. Once you develop expertise in performing Tadasana and start practicing it regularly, you will experience the following benefits.
Tadasana allows stretching of the spine and the muscles of the back and the shoulders. When you practice Tadasana regularly, you will develop a well-toned back and a strong backbone that can carry your body weight. Tadasana also helps to reset a slouched back or hunched shoulders and helps to create an elegant posture.
Healthy Blood Circulation
The final posture of Tadasana involves stretching almost all the muscles of your upper body, core, back, and lower body. A good stretch to the muscles allows the toning of the blood vessels and improves blood circulation. Patients diagnosed with cardiac dysfunction or disturbances of the blood pressure may benefit from practicing Tadasana.
A Toned Core
It is paramount that you pull your abdominal muscles inward and keep your core engaged while performing Tadasana. By making Tadasana a part of your daily exercise routine, you have a good chance of strengthening your body and developing well-toned abdominal muscles.
Flexibility Of The Limbs
Any form of exercise that encourages stretching and strengthening the muscles can make your body more flexible. Tadasana gives you toned limbs and a strong core that help to make your body more flexible.
Effect Of Tadasana On The Mental Health
The modern-day practice of Yoga is still majorly to its physical benefits. But Yoga is much more than weight loss, toned limbs, and strong muscles. People who lived centuries ago practiced Yoga as a form of life discipline. Scholars who wrote books on Yoga during ancient times have abundantly highlighted its role in enlightening one’s mind. Let us see how one can develop sharp mental focus and an elevated state of mind with the regular practice of Tadasana.
Elevated Self Confidence
Tadasana plays a pivotal role in improving your self-confidence by acting as a stress relief exercise. The asana enhances blood circulation, which increases the supply of oxygen-rich blood to the brain. This helps mental rejuvenation and, in turn, boosts your self-confidence.
Maintaining balance and focus are pivotal while performing Tadasana. It is essential to maintain a steady physique and a balanced mind when you practice Tadasana. Tadasana helps train the mind to focus better without allowing many distractions. People who experience difficulty in concentrating may benefit from the regular practice of Tadasana.
Calmness Of Mind
Tadasana promotes the flow of energy through the body and helps to get rid of mental negativity. When you practice it regularly, Tadasana acts like a stress-relief agent for the mind. It helps relax the nervous system by stretching all the muscles in the body, which has a calming effect on the mind.
Like every other Yoga posture, Tadasana helps relax the mind and develop a positive mindset. The beneficial effects of this on the human mind also help to achieve an elevated state of spiritual wellness. Tadasana promotes the firmness of the mind and a razor-sharp mental focus that one requires to make spiritual progress.
Yoga advocates the importance of spiritual progress to attain the ultimate goal of human life, that is, to achieve oneness with the cosmic universe. The physical Yoga postures help people to develop the strength and resolve to walk this path.
Tadasana enhances one’s mental focus, induces mental relaxation, and thus helps people to focus on more essential tasks like developing a better connection with one’s soul.
Tadasana is the perfect Yoga posture for beginners to start practicing this holistic discipline of life. You may perform Tadasana daily as long as your health supports you. People should remember that Yoga is only helpful when performed with adherence to all its rules and principles. You may seek professional guidance while learning or practicing any asana to achieve its full benefit and avoid physical injuries.