Mountain Pose
Tadasana
About This Pose
Mountain Pose represents the essence of standing in yoga, teaching practitioners to find balance, alignment, and stillness in the most basic human position. This pose serves as a reset point throughout practice and a reference for understanding proper posture in daily life. The apparent simplicity masks the profound awareness required to truly inhabit the pose. Every adjustment from the feet to the crown of the head contributes to a sense of integration and wholeness. Mountain Pose cultivates the quality of sthira, or steadiness, while maintaining ease and natural breathing. Teachers often return to this pose to help students recalibrate alignment and reconnect with breath. The internal work of standing tall with awareness translates directly into improved posture off the mat.
Step-by-Step Instructions
- 1
Stand at front of mat
- 2
Bring feet together touching or slightly apart
- 3
Ground through feet evenly
- 4
Activate leg muscles gently
- 5
Find neutral pelvis position
- 6
Lengthen spine upward
- 7
Broaden collarbones
- 8
Release shoulders down back
- 9
Arms at sides palms forward or inward
- 10
Extend through crown of head
- 11
Relax face and jaw
- 12
Breathe naturally for duration
Alignment Cues
- Four corners of feet grounded
- Kneecaps lifting gently
- Tailbone descending
- Heart lifting
- Shoulders melting down
- Head floating above spine
Benefits
- Teaches fundamental standing alignment
- Improves posture in daily life
- Strengthens lower body evenly
- Develops proprioceptive awareness
- Creates mental clarity
- Grounds and centers energy
- Builds ankle and foot strength
- Establishes baseline for practice
Modifications
- Feet hip-width for more stability
- Wall behind for feedback
- Chair nearby for support
Variations
- Arms overhead
- One foot slightly forward
- Eyes closed
Cautions & Contraindications
Cautions
- Keep joints softly engaged not locked
- Avoid hyperextending knees
- Maintain breathing throughout
Avoid this pose if you have:
- Severe vertigo
- Acute low blood pressure
- Foot injuries requiring non-weight bearing
Quick Facts
Primary Focus
full bodySecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
