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3  Asana practiced in the standing pose 

Tadasana – (Mountain Pose) 

"Tada" in Sanskrit means “mountain”. Hence, this pose is also known as the Mountain Pose.  

  1. Stand in an erect position.
  2. Bring your legs together and place your hands by the side of your thighs.
  3. Look straight ahead.
  4. Slowly raise your hands straight in front, up to the arms with the palms facing each other.
  5. Again raise your hands this time towards the sky with the fingers pointing upward.
  6. Slowly raise your heels and try standing on your toes. You should raise your heel as much as you can and also stretch your body as much possible.
  7. Now return to the original position with your heels going back on the ground first.
  8. Slowly bring down your hands.  

  1. Since it is a balancing pose, do not make haste.
  2. Try not to lose your balance.
  3. Avoid getting a jerk.
  4. People with complaints of reeling sensation or whirling should not practice this pose.  

  1. It improves height and corrects posture as the spine becomes flexible.
  2. It improves respiration.
  3. It helps in digestion.
  4. It removes visceroptosis and pain in the backbone.
  5. It tones up the leg muscles and strengthens knees, ankles and thighs.
  6. It may help relieve sciatica and also reduce flat feet. 



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