Tadasana

Learning Objectives

After practicing Tadasana, students will:
1. Learn to stand tall with better posture
2. Improve balance and body awareness
3. Become attentive and ready to learn

Step-by-Step Instructions

Teacher to Demonstrate First
1. Stand straight like a tall mountain.
2. Keep your feet together or slightly apart, if it feels easier.
3. Let your hands rest by your sides.
4. Look straight ahead.
5. Slowly raise your arms up like branches growing.
6. Stretch up gently, without lifting your heels.
7. Stay still and strong like a mountain.
8. Smile and breathe calmly.

Teacher Cue:
“Imagine you are a tall mountain – strong, steady, and calm.” or “Show me how tall your mountain can grow.”

Breathing & Drishti

Breathing 
1. Breathe in gently like smelling a flower
2. Breathe out softly like blowing a bubble
3. Do not hold the breath
Drishti (Point of Focus)
1. Look straight ahead at one point on the wall
2. Keep the eyes open

Variations, Adaptations & Progressions

Simple Variations:
1.Keep hands by the sides
2. Feet can be slightly apart for balance
3. Raise arms only halfway if shoulders feel tired

Adaptations for common challenges
1. Balance Issues:
a. Stand with the back or side touching a wall
b. Hold a chair or teacher’s hand gently
2. Low Muscle Tone:
a. Feet slightly wider apart
b. Shorter holding time
c. Encourage rest whenever needed
3. Attention or Sensory Challenges
a. Use imagery 
1. Mountain
2. Tree
b. Count breaths aloud
c. Practice for fewer seconds

Fun Classroom Variation
1. Ask students to pretend they are:
1. A tall tree
2. A strong mountain
3. A shining candle
(No advanced variations for this age group)

Contra-Indications & Safety Notes

Do NOT practice if the child has:
1. Severe leg or foot pain
2. Recent injury to legs or spine
3. Feeling dizzy or unwell

Teacher Safety Notes:
1. Do not force children to stretch
2. Allow students to stop anytime
3. Encourage comfort, not perfection

Inclusive Adaptations

Hearing Impairment (Deaf / Mute)
1. Demonstrate the posture visually
2. Use hand gestures:
a. Arms up = stretch
b. Palms together = stay
3. Maintain eye contact
4. ISL video support can be used (to be added)

Physical Disability
Chair-Version Tadasana
1. Student sits upright on a chair
2. Feet flat on the floor
3. Hands rest on thighs or raised gently
4. Focus on sitting tall and breathing calmly

Partial Standing Option
1. Stand with back against the wall
2. Feel the body touching the wall for support

Intellectual / Developmental Disability
(Cerebral Palsy, Down Syndrome, ADHD, Autism)
1. Use very short instructions:
1. “Stand tall”
2. “Hands up”
2. Repeat steps calmly
3. Allow assisted practice if needed
4. Focus on participation, not stillness

Teacher Reminder (Important)
1. Do not expect perfect posture
2. Do not correct forcefully
3.

Classroom Teaching Tips

• Best practiced at the start of the class
• Useful after recess to calm students
• Practice for short durations, 3–5 breaths
• Use positive words like:
  • “Good try!”
  • “Well done!”
  • “You are standing very tall!”

Assessment & Observation (Non-Competitive)

Teachers can observe:
1. Willingness to participate
2. Ability to stand still for a few seconds
3. Awareness of body position
4. Calmness after practice
(No grading or comparison between students)

Daily School Life Integration

1. Morning assembly posture
2. Before starting a class, any test or reading time
3.Short break between lessons
4. To help students feel calm and focused

Summary for Teachers

1. Tadasana helps young students:
a) Stand correctly
b) Feel confident
c) Become calm and attentive
2. It is safe, simple, and suitable for all children.
3. Instructional video
4. Image slides for the steps of the Asana
5. Infographic
6.Audio guide

Video – Tadasana

Audio – Tadasana

Chart – Tadasana

Teacher Resource Document – Tadasana