Palm Tree Pose / Tadasana

Samriddhi Rimal January 20, 2022 2:44 pm
Palm Tree Pose!

Table of Contents

Palm Tree Pose resembles a palm tree. This pose is good for posture, concentration, and balance.

Sanskrit Name and Meaning

  • Sanskrit Name – Tadasana
  • Pronounced – Taah-Daah-Suh-Nuh

In some other sources, the Palm Tree Pose is also referred to as Urdhva Hastasana and the Tadasana pose is referred to as Mountain Pose.

Note – There’s no need to strain yourself by doing more than what you can. It will do more harm than good. Seek expert guidance if you’re unsure about anything.

Step-by-Step Instruction

  1. Stand with your feet shoulder-width apart.
  1. Distribute the weight equally on both feet.
  1. Raise your arms up from the side.
  1. Interlock your fingers and face your palms up.
  1. Inhaling raise your heels.
  1. Try to push your shoulders and chest up.
  1. Hold the position for 5 breaths.
  1. Exhaling heels down and release your arms.

Tips for Beginners

  1. For Step 5, Final Position – Look at a fixed point for balance.
  1. For Step 5 – Keep your knees straight and squeeze your core and butt.

Modifications and Props

  1. For Chubbiness and Pregnant Women – Slightly widen your legs.
  1. For Advanced Practitioners – Close your eyes and focus on your third eye.
  1. For Advanced Practitioners – Gaze up at your interlocked palms.
  1. For Beginners – Practice the pose backed up against a wall.


  1. Release the pose if you feel dizzy or lightheaded.


  1. Improves balance, concentration, and focus.
  2. Improves posture.
  3. Helps in increasing the height of kids.
  4. Reduces flat feet.
  5. Strengthens your thighs, ankles, and knees.
  6. Tones abdomen and buttocks.
  7. Relieves sciatica.

Feel free to tell us or ask us anything about the pose. For more, keep on browsing Yoga Memo.


  • References from Asana Pranayama Mudra Banda by Swami Satyananda Saraswati

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