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Tadasana – Palm Tree Posture

Tadasana, also known as Mountain Pose or Palm Tree Posture, is a foundational yoga asana that involves standing with your feet firmly planted on the ground and your arms relaxed at your sides. It is a simple yet powerful pose that can help you improve your posture, increase your body awareness, and calm your mind. Here are the steps to perform Tadasana:

  • Begin by standing at the top of your yoga mat with your feet hip-width apart and your arms at your sides.
  • Distribute your weight evenly across both feet, and press down firmly through all four corners of each foot.
  • Engage your leg muscles, draw your kneecaps up, and lift your inner arches.
  • Lengthen your spine, lifting your chest and drawing your shoulder blades down your back.
  • Relax your arms and keep your palms facing forward.
  • Gently tuck your chin in, lengthening the back of your neck.
  • Breathe deeply and hold the pose for 30-60 seconds, or longer if you feel comfortable.
  • To come out of the pose, exhale and release the posture, standing in a neutral position.


  • If you have tight hamstrings or lower back pain, you can place your hands on your hips and slightly bend your knees.
  • If you have tight shoulders, you can bring your arms slightly forward, keeping your palms facing inward.
  • If you have difficulty balancing, you can stand with your back against a wall or use a chair for support.

Note: Tadasana may appear to be a simple pose, but it requires a lot of focus and awareness to perform correctly. Make sure to breathe deeply and stay present in the moment while practicing this pose. As with any yoga pose, if you have any medical conditions, it is important to consult with a qualified yoga teacher or healthcare professional before attempting this pose.