Tadakasana is one of lying down yoga asana, it is the best Asana especially for Beginners, and easy to perform. Tadakasana is one of yoga’s most challenging posture,usually performed at the end of practice. The word Tadakasana is derived from the combination of the Sanskrit word there “Tadaka” means tank or pool and the meaning of Asana is seat, posture or Pose. When we dipping in swimming pool, we take a position before dive in so this pose looks like diving position. hence also known as Pool Yoga Pose. It is a part of Vinyasa Yoga Sequencing.

In Tadakasana stretch through the arms and fingers. also through the heels and toes.

Tadasana V/S Tadakasana

This is unique and easy yoga asana for back pain sequence. also is similar to Tadasana. only the difference is Tadasana are peformed by standing position and Tadakasana  is done in lying down.

Every yoga helps develop the body, mind and also bringing a lot of yoga benefits. In this way, Tadakasana has a range of mental and emotional benefits as well as physical strengthening effects. plus, reap the benefits and avoid these mistakes.

How to do Tadakasana (Pool Yoga Pose)

  • To come in Tadakasana first you need to stand on a yoga mat.
  • Now lying down on the mat and take the Position of Corpse Pose (Savasana) with the hands down and take 5 deep breathes.     
  • Your Arms, shoulder back and hips relaxing evenly on the floor or mat.
  • After that with a deep inhalation, lift up your arms and place them over your head. with a little out from the hips and having the palms facing up.
  • At this stage keep your arms, hands, and legs extended.
  • Now, lift up your chest make sure your shoulder and neck touched the floor.
  • Now, push your hands for stretch.
  • For better stretch push out through the feet as well as with palms.
  • Maintain the final position with deep breathing.
  • Come out from this pose down your arms and keep them to the sides, and get back to sitting position.

Benefits of Tadakasana (Pool Yoga Pose)

  • This yogasana stretched the shoulder, neck and abdominal muscles.
  • Tadakasana increases strength, power, and mobility in the feet, legs, and hips.
  • With regular practice of this asana, your knees, thighs, and arms become stronger.
  • Tadakasana is best reliever from back pain.
  • This asana also improve the body posture as well as hips flexibility.
  • Tadakasana brings the calmness and relieving stress from your body.
  • Tadakasana also opens the heart chakras.


  • According to the experts, this asana is considered best when yogi practiced early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. but at least keep 3-5 hour gap between your practice and meal.
  • You might end up hurting yourself if you don’t do it the right way. so please practices under the guidance of a certified yoga trainer.
  • If you suffering from high and low blood pressure avoid this asana.
  • In case of any recent knee, neck and shoulder injury don’t practices this asana.


  • You can use a folded blanket or towel under your head to release the pressure.
  • You also use a pillow under your back.
  • As a beginner don’t go beyond your capabilities during Asana.


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