Mountain Pose
Tadasana
Pose illustration
About This Pose
Mountain Pose (Tadasana) is the foundation of all standing yoga poses. While it may appear simple, this pose engages the entire body and teaches proper alignment that carries into every other asana. The pose helps develop awareness of your body in space and creates a template for good posture in daily life.
Step-by-Step Instructions
- 1
Stand with feet together or hip-width apart
- 2
Ground down through all four corners of the feet
- 3
Engage the leg muscles and draw the kneecaps up
- 4
Lengthen the tailbone toward the floor
- 5
Draw the belly in slightly
- 6
Roll the shoulders back and down
- 7
Let arms hang naturally with palms facing forward
- 8
Lengthen through the crown of the head
- 9
Soften the face and breathe deeply
Alignment Cues
- Stand with feet hip-width apart or together
- Distribute weight evenly across both feet
- Engage the quadriceps to lift the kneecaps
- Draw the tailbone down and pubic bone up
- Roll shoulders back and down
- Extend crown of head toward the ceiling
- Keep chin parallel to the floor
Benefits
- Improves posture and body awareness
- Strengthens thighs, knees, and ankles
- Firms abdomen and buttocks
- Reduces flat feet
- Calms the mind and reduces anxiety
Modifications
- Stand with back against a wall for support
- Place a block between the thighs for alignment awareness
- Practice with eyes closed for balance challenge
Cautions & Contraindications
Cautions
- Keep knees soft if you have a tendency to hyperextend
- Focus on grounding if you feel dizzy
Avoid this pose if you have:
- Severe headache
- Low blood pressure (modify by sitting)
Quick Facts
Breath Cue
Inhale to lengthen the spine, exhale to ground through the feet
Target Areas
Suggested Hold
30-60 seconds or 5-10 breaths