Tadasana Urdhva BaddhangulIyasana (Mountain pose with fingers interlocked) – 9 Benefits

Tadasana Urdhva Baddhanguliyasana is a combination of two yoga asanas: Tadasana (Mountain Pose) and Urdhva Baddhanguliyasana (Upward Bound Fingers Pose).

What does Tadasana Urdhva BaddhangulIyasana mean?

  • This is a variation of Tadasana, the “mountain pose.”
  • The brain is completely relaxed but alert in this Yoga Asana
  • The special feature of this Yoga Pose is the awareness you feel. You are conscious of the intense stretch of your whole body, right from your feet to your interlocked fingers.
  • This Yoga asana helps you to Feel the energy flow upward from your feet to your knuckles.

What are the Sanskrit words Tadasana Urdhva BaddhangulIyasana mean?

  • Here are the meaning Sanskrit, the word Urdhva means “upward” and the word baddha indicates “caught” or “bound,” while anguli translates as “fingers.”

How to do Tadasana Urdhva BaddhangulIyasana – Step by Step Instructions

PROPS THE WALL helps you to align your body correctly, makes adjustments in the pose easier, and gives stability to the final pose.

Step 1

  • Begin with Standing on your feet in Tadasana against a wall, on an even, uncovered surface.
  • Then slowly Bring your arms toward your chest
  • Do remember your palms needs to face your chest.
  • Now Interlock your fingers firmly, from the base of the knuckles, with the little finger of your left hand lower than the little finger of the right hand

Step 2

  • Turn your interlocked palms inside out.
  • Exhale, and stretch your arms out in front of you at shoulder level.
  • Then inhale, and raise your arms above your head until they are perpendicular to the floor.
  • Extend your arms fully and lock your elbows.
  • Feel the stretch in your palms.
  • Hold the pose for 30-60 seconds.

Step 3

  • Lift your arms and expand your chest:
    • On an inhale, gently lift your interlocked hands away from your body.
    • As you lift your arms, draw your shoulder blades toward each other to open up your chest and shoulders.
    • Keep your gaze forward and your chin level.

Step 4

  • Hold the pose:
    • Stay in this position for a few breaths, maintaining a steady and comfortable breath.
    • Feel the stretch in your shoulders, chest, and the front of your body.
    • Relax your face and jaw.
  • Release the pose:
    • To release, exhale and gently lower your interlocked hands back to your sides.
    • Return to the neutral Tadasana (Mountain Pose) with your palms facing forward or in Anjali Mudra.

Combining these two poses, Tadasana Urdhva Baddhanguliyasana involves assuming the Mountain Pose (Tadasana) and then transitioning into Upward Bound Fingers Pose (Urdhva Baddhanguliyasana) by raising the arms overhead with interlaced fingers and palms facing upward.

This set of poses facilitates better posture, more alignment awareness, arm and spine stretches, and a sensation of openness and expansion throughout the body. Additionally, it can aid in mental relaxation and enhance general wellbeing.

Like any yoga practice, it’s crucial to pay attention to your body, practice mindfully, and adjust or seek advice from a certified instructor or teacher if necessary.

Benefits of Tadasana Urdhva BaddhangulIyasana

  1. This Yoga Asana Boosts confidence
  2. Regular practice of this Yoga Pose helps in Relieving the arthritis
  3. Stretches the shoulders, arms, wrists, and fingers
  4. This Yoga Pose helps to treat spinal disorders
  5. This is one of the best Yoga Asanas to help fight depression
  6. Tones and activates the torso, back, abdomen, and pelvis
  7. Strengthens the knee joints
  8. This Yoga Pose Reduces the sciatic pain
  9. Flat feet can be corrected if this Yoga Pose is practiced regularly

Tadasana Urdhva Baddhanguliyasana is commonly found in the following types of yoga sequences:

  • Ashtanga yoga sequences
  • Kids yoga sequences
  • Postnatal yoga sequences

Contraindications and Cautions

Tadasana Urdhva BaddhangulIyasana is contraindicated in the following conditions

Do not start this Asana if you are suffering from any of the below conditions

  • Heart diseases
  • Stress related headaches
  • Migraines
  • Low blood pressure
  • Insomnia
  • Osteoarthritis of the knees
  • Bulimia
  • Diarrhea
  • Leukorrhea
  • In case you have high blood pressure, do not hold the pose for more than 15 seconds.
  • if you have had polio, are knock-kneed, or have a problem with your balance, keep your feet 8 in (20 cm) apart.
  • if you are prone to backaches, have a slipped disk, or a prolapsed uterus, keep the tips of the big toes together and keep your heels apart.


  • Start by standing in Tadasana (Mountain Pose):
    • Stand with your feet together or hip-width apart.
    • Distribute your weight evenly on both feet.
    • Engage your leg muscles and lift your kneecaps.
    • Lengthen your spine, lift your chest, and relax your shoulders down.
    • Tuck your chin slightly, keeping your neck in line with the spine.
    • Bring your palms together at your heart center (Anjali Mudra) or let them hang naturally by your sides.
  • Interlock your fingers behind your back:
    • As you inhale, reach your arms behind your back.
    • Interlock your fingers together, and if possible, press the palms of your hands together.
    • If interlocking your fingers is challenging, you can also use a strap or towel to connect your hands.

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