Mountain Pose
Tadasana
About This Pose
Mountain Pose (Tadasana) is the foundational standing pose from which all other standing poses emerge. Despite appearing simple, this pose teaches the fundamental principles of alignment, grounding, and body awareness that inform every aspect of yoga practice. The name comes from tada meaning mountain, reflecting the stable, grounded quality this pose embodies. Standing with feet together or hip-width apart, practitioners learn to distribute weight evenly, engage muscles appropriately, and find length through the spine. This deceptively challenging pose requires attention to subtle adjustments that create a sense of lift and ease. Regular practice of Tadasana improves posture, develops body awareness, and creates a template for optimal alignment.
Step-by-Step Instructions
- 1
Stand with feet together or hip-width apart
- 2
Spread toes and ground through all four corners of feet
- 3
Lift inner arches without gripping floor
- 4
Engage thigh muscles lifting kneecaps
- 5
Tuck tailbone slightly without flattening lower back
- 6
Draw lower belly in gently
- 7
Roll shoulders back and down
- 8
Let arms hang alongside body
- 9
Lengthen through crown of head
- 10
Soften facial muscles
- 11
Breathe naturally
- 12
Hold with awareness for 5-10 breaths
Alignment Cues
- Weight evenly distributed through feet
- Legs engaged but not rigid
- Pelvis in neutral position
- Spine naturally curved
- Shoulders over hips
- Crown of head reaching upward
- Chin parallel to floor
Benefits
- Establishes foundational alignment principles
- Improves overall posture
- Develops body awareness
- Strengthens thighs knees and ankles
- Firms abdomen and buttocks
- Creates sense of grounding
- Calms the mind
- Prepares for all standing poses
Modifications
- Stand with feet hip-width apart
- Practice against wall for feedback
- Use block between thighs
Variations
- Arms overhead in Urdhva Hastasana
- Hands in prayer at heart
- Eyes closed for awareness
Cautions & Contraindications
Cautions
- Avoid locking knees completely
- Keep neck in neutral alignment
- Maintain natural spinal curves
Avoid this pose if you have:
- Severe balance disorders
- Low blood pressure with dizziness
- Headache
Quick Facts
Primary Focus
full bodySecondary Focus
Suggested Hold
60 seconds
Tags
Equipment
