Exercise-61: Tadasana

  • Stand erect with feet 4 to 6 inches apart.
  • Raise the arms overhead with the palms facing upward; fingers locked and look up at the hands.
  • Lift the heels as if being drawn upwards.
  • Completely stretch the body- while standing on the toes.
  • Slowly return the heels to the floor.
  • Repeat 10 times.



  1. Stand in tadasana with both arms overhead.
  2. While balancing on the toes-lift one leg and extend it either forward or backward.
  3. Repeat with the other leg.
  4. Practice 10 times.

Breathing– Hold your breath inside while standing on the toes.
Sequence– Tadasana is performed as a counter pose to inverted asanas.

  • Develops rectus abdomini muscles and stretches the intestines.
  • It promotes proper spinal bone growth and clears up congestion of the spinal nerves at the points at which they emerge from the spinal column.
  • Walking 100 steps in tadasana after drinking 6 cups of water clears up non-chronic intestinal blockage.
  • Beneficial during first 6 months of pregnancy.

This asana is used in shankhaprakashalana.



  • Stand erect with the wrists crossed over the head.
  • Bend the body at the waist to bring the back in a horizontal position.
  • In one movement rise up on the toes and stretch the spine upward.
  • Spread the arms wide to from a straight line at shoulder level.
  • Raise the arms above the head and re-cross the wrists.
  • Lower the heels and bring the arms back to the sides of the body.

Breathing- Inhale while erect and while raising and stretching the trunk.
Exhale while lowering and bending.
Benefits– Same as basic posture and variation-1.



Standing and Bending Asanas are good for our health

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