Breathing:

Inhale while raising the arms, retain or breathe normally in the stretch, and exhale while lowering the arms.

Duration

Can be practised and repeated in multiple rounds and can held for longer durations

Benefits:

• This asana develops physical and mental balance.

• The entire spine is stretched and loosened, helping to clear up congestion of the spinal nerves at the points where they emerge from the spinal column.

• It helps to increase height by stretching the muscles and ligaments, enabling growing bones to grow longer .

• Tadasana stretches the rectus abdominal muscles and the intestines, and is useful during the first six months of pregnancy to keep the abdominal muscles and nerves toned.