Mountain Pose

Tadasana

tah-DAHS-ah-nah

The foundation of all standing poses, Mountain Pose teaches you to stand with steadiness and ease. By cultivating awareness of weight distribution, spinal alignment, and muscular engagement, this pose improves posture and builds the body awareness that carries into every other asana in your practice.

How to do Mountain Pose

1. Stand with feet together or hip-width apart, distributing your weight evenly across all four corners of each foot. Press down through the big toe mound, little toe mound, and both sides of the heel.
2. Firm your thigh muscles and lift your kneecaps slightly without locking the knees. Feel the energy drawing upward through the inner legs.
3. Lengthen your tailbone toward the floor and draw your lower belly gently in and up, creating a neutral pelvis and a long, spacious spine.
4. Inhale and reach the crown of your head toward the sky, broadening across the collarbones. Roll your shoulders back and down away from your ears.
5. Relax your arms by your sides with palms facing forward in a gesture of openness. Soften your jaw, your eyes, and breathe steadily.

Benefits of Mountain Pose

• Improves posture and overall body alignment
• Strengthens the thighs, knees, and ankles
• Increases awareness of balance and weight distribution
• Helps reduce flat feet over time with consistent practice
• Creates a calm, centered mental state

Muscles Engaged

Modifications & Variations

• Stand with feet hip-width apart instead of together for more stability
• Place a block between the thighs and squeeze gently to activate the inner legs
• Practice with your back against a wall to learn proper spinal alignment

Cautions

• Avoid standing for prolonged periods if you experience lightheadedness or low blood pressure
• Use caution with balance disorders; practice near a wall for support
• Those with headaches may prefer a shorter hold