Tadasana : The Palm Tree Pose

Tadasana derves its name from Sanskrit word "Tada" meaning a 'palm tree'. In this asana body looks like a palm tree. Although this pose seems effortless, Tadasana is wonderful for improving your posture and alignment, toning the spinal nerves, and creating a sense of awareness through the body. It can be used as a resting pose or a preparatory pose for almost any standing asana.

Tadasana : The Palm Tree Pose - Detailed Description

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Steps:

1. Stand straight with toes and heels touching.
2. Raise the hand above the head.
3. Interlock the fingers and turn it upwards. The palms should be facing the sky.
4. Take a deep breath and stretch the arms, shoulders and chest upwards.
5. Raise the heels so that the weight of the body is borne by the toes.
6. Stretch the whole body from the feet to the head.
7. Remain in this position for few seconds.
8. Bring down the heels while breathing out.
9. This is one round. One can practice up to 10 rounds.
10. During the whole practice the eyes should remain steadily fixed in front little above the head level.
11. Then tighten the thighs, pull belly in, press shoulders back and keep arms beside torso. 
12. Breathe deeply, hold and then exhale.

Benefits:

• Many common ailments and discomforts can be traced to poor posture. If the spine is not properly aligned or if there is tightness or stiffness in the back, the result is often an imbalance in the body. When this imbalance becomes chronic many kinds of disorders arise in the organs, glands and nervous system.
• Performing the tada-asana allows one to observe one's posture closely and clearly recognize those problems which get masked or ignored by day-to-day activities. As the posture is held and the breath, mind and body is quieted various effects will surface to indicate difficulties with the spine. Favoring one foot over the other, shifting back and forth, drooped shoulders, tightness in the neck and upper or lower back, and various other physiological disturbances may appear indicating the need for further yoga practice.
• The proper execution and continual practice of the tada-asana along with other postures helps to re-train the body to stand correctly and reverse the negative effects of poor posture.
• When the tad-asana is performed properly and the mind is focused and free of distraction, the body is experienced as being rooted firmly to the earth and as steady and motionless as a mountain.

Tips and Help:

• One repetition for several minutes is advisable. The tada-asana is also recommended prior to and following any other standing posture.