Tada means a mountain. It’s the basic standing posture.Sama means upright, straight, unmoved.Sthiti means standing still, steadiness.
Thus, Tadasana is a pose where one stands firm and erect as a mountain. It’s the foundation pose for all other asanas.
1.Stand erect with the feet together, the heels and toes touching each other. Rest the heads of metatarsals on the floor and stretch all the toes flat on the floor.
2. Tighten the knees, contract the hips and pull up the muscles at the back of the thighs.
3. Keep the stomach in, chest forward, spine erect and the neck straight.
4. Do not bear the weight of the body either on the heels or the toes, but distribute it evenly on both the toes.
5. Place the arms by the side of the thighs.
Benefits : Relieves sciatica. Strengthens knees, thighs, and ankles. Steadies breathing. At the same time develops flexibility and strength, particularly in the spine. Reduces flat feet. Improves blood circulation. Relieves pains, aches, and tension throughout the body. Yoga practices can make us more and more sensitive to subtler and subtler sensations in the body. Paying attention to and staying with finer and finer sensations within the body is one of the surest ways to steady the wandering mind.
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