Tadasana (Pranamasana)
Mountain Pose · తాడాసనం
Realistic photo above; 3D model views below.
🧍 Interactive 3D model and video lesson
Turn the model, watch it in slow motion, see the common mistake, and play a narrated 3D video lesson you can download.
Beginner Surya Namaskar (12 steps) · సూర్య నమస్కారం Surya Namaskar step 12 of 12
⏱ Hold / repeat: One breath (or a few breaths when learning) · 👧 suitable for children (with an adult) · 👵 seniors: choose an easier version
How to do it
- Lower the arms, palms together at the chest or by the sides.
- Stand tall and feel the effect.
- Repeat, leading with the other leg in steps 4 and 9.
🌬️ Breathing: Exhale.
✅ Benefits
- Step 12 of 12 in the Sun Salutation sequence
- Links movement with breath
❌ Common mistakes
- Rushing between positions
- Holding the breath
⚠️ Avoid it, or take care, if
- High blood pressure, heart conditions, back problems or pregnancy: practise slowly, or a chair version, with medical advice
- Hernia
🪑 Easier versions
- Bend the knees in the forward folds
- Lower the knees in the plank and lunge positions
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Surya Namaskar (12 steps)
Pranamasana Hasta Uttanasana Padahastasana Ashwa Sanchalanasana Dandasana (Phalakasana) Ashtanga Namaskara Bhujangasana Parvatasana (Adho Mukha Svanasana) Ashwa Sanchalanasana Padahastasana
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
