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Palm Tree Pose-Urdhva Tadasana

Palm Tree Pose

  • Urdhva Tadasana

Urdhva Tadasana (Palm Tree Pose) is a beginner level asana that fosters both mental and physical balance. Stretching and releasing the entire spine helps to relieve spinal nerve congest at the points where they emerge from the spinal column. Palm Tree Pose is helpful during the first six months of pregnancy to maintain the abdominal muscles and nerves toned because it stretches the rectus abdominis muscles and the intestines. It significantly influences breathing, balance, and the stretching of the entire body from top to bottom. It aids in expanding lung capacity. To provide stability initially for a beginner, the palm tree pose works on the mooladhara chakra; once equilibrium is attained, focus is on ajna chakra.

Steps to do Palm Tree Pose / Urdhva Tadasana

  • Stand in Tadasana.
  • Inhale, stretch the hands up, and interlock your fingers, turning your palms upward, your biceps touching to your ears.
  • Now stand on the toes by raising your heels up.
  • Gaze at one point in front.
  • Try to hold the pose for a while, and breathe normally.

Tips for beginners

  • Stretch your body from head to toe without losing your balance or shifting your feet. 
  • Hold both the breath and the posture for a short while.
  • Balance may be challenging at first, but with practice, it gets easier.


  • Develops physical and mental balance.
  • The entire spine is stretched and loosened.
  • Good for flat feet.
  • It can increase height for children.

Watch out for

  • Pregnant women can practise a variation of the asana as part of prenatal yoga, placing one foot forward for better balance.


  • Stand in tadasana with both arms overhead. While balancing on the toes, lift one leg and extend it either forward or backward. Repeat with the other leg. Practise 10 times.