StandingBeginner
Mountain Pose
Tadasana
About This Pose
Mountain Pose (Tadasana) is the starting point for many standing sequences. It builds postural awareness, steady breathing, and full-body alignment by stacking joints and distributing weight evenly through the feet.
Step-by-Step Instructions
- 1
Stand with feet hip-width or together
- 2
Spread toes and ground evenly
- 3
Lift through crown, engage legs lightly
- 4
Relax shoulders and breathe steadily
Alignment Cues
- Weight even across four corners of feet
- Neutral pelvis (no rib flare)
- Chin level, neck long
Benefits
- Improves posture and alignment
- Strengthens legs and core gently
- Enhances balance awareness
- Calms the nervous system
Modifications
- Practice near a wall
- Slightly wider stance
- Bend knees softly
Variations
- Add arms overhead (Urdhva Hastasana)
- Heel lifts for strength
Cautions & Contraindications
Cautions
- Avoid locking knees
- Keep ribs stacked over pelvis
- Relax shoulders away from ears
Avoid this pose if you have:
- Severe balance issues (use wall)
- Acute foot pain (adjust stance)
Quick Facts
Primary Focus
full bodySecondary Focus
legscore
Suggested Hold
60 seconds
Tags
standingfoundationposturebreath
