Tadasana, also known as mountain pose, is an upper body stretch that can help improve posture, balance, and flexibility. It is a simple and effective way to loosen up tight muscles in the upper back, shoulders, and neck and can be done in just a few minutes, making it a great option for a quick break at work or during a study session.

Equipment: No equipment

Level: Beginners to advanced

Works on muscles: Calf, ankles, Shoulders and back

For additional videos see our fundamental exercises guide.

How to do a Tadasana/Quick upper-body stretch?

Upper Body Stretch

Step 1:

Place your palms on your chest and interlock your fingers

Step 2:

Inhale and raise your arms above your head

Tip: Keep your arms parallel

Upper Body Stretch
Upper Body Stretch

Step 3:

Exhale and bring the palms to the chest and repeat this movement a few times

O’Coach Free Tip

  • Keep your arms parallel

Benefits of performing Tadasana daily:

Performing this daily can provide numerous benefits for the body and mind. It can also help relieve headaches and neck pain caused by poor posture or stress. Here are some of the benefits of performing daily:

  • Makes your spine more flexible
  • Strengthens your shoulders
  • Relieves your tight shoulder muscles
  • Improves posture

Also Read: Chest & Shoulder Opening Stretch – Yoga for upper body stretch

Why is it important to add upper body stretches to your daily routine?

Adding some upper body stretches to your routine is important for several reasons as it helps to improve posture, balance, and body awareness. It’s important to listen to your body and not push beyond your limits but if you are spending a lot of time sitting or working at a computer, it’s important to perform several times a day to increase productivity at work.

All you need are two simple tools.

Your 2 mins time and The O’Coach app

Adding this quick, 2-minute exercise to your routine with the O’Coach app can make your spine more flexible. We know working professionals find it hard to manage their workouts during their busy office hours. However, there is no need to worry now!! O’Coach assists you in managing your customized workout routine to perform during your hectic office hours.

2 mins Upper body stretch with O’Coach app:

Incorporate a 2- 5 mins upper body stretch into your daily routine with the O’Coach app. To add this workout to your daily routine, you can create your own custom workout routine as per your needs or preferences or simply download the exercise plan.

Click here to check out the full detailed quick upper body stretch plan


Q. Is it safe to do upper body stretch/tadasana if you have a shoulder or neck injury?

If you have a shoulder or neck injury, it’s essential to consult with a healthcare professional or a qualified physical therapist before doing any stretching or exercise. They can recommend specific stretches or modifications that are safe and effective for your condition.

Q. How long should I hold the upper body stretch for maximum benefit?

Aim to hold the stretch for 15-30 seconds while focusing on deep, controlled breaths to reap the most benefits.

Q: Can the upper body stretch in help with back pain?
Yes, it can. This stretch can alleviate back pain by promoting better spinal alignment and reducing tension in the upper back.

Q: What is the purpose of doing Tadasana?
Tadasana helps improve posture, relieve tension, and enhance flexibility in the shoulders and chest.

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