ताडासन

Mountain Pose

Tadasana

Tadasana looks like simply standing, but it is the blueprint for every standing pose. Learning to distribute weight evenly and stack the body over the feet improves posture on and off the mat.

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Hold: 5–10 breaths
Level: Beginner
Family: Standing, standing
Focus: Standing balance and posture
Works: Whole body
You’ll need: Wall (optional), Block between thighs (optional)
Found in: Hatha, Gentle

“Root down to rise up”
“Four corners of the feet grounded”
“Ribs soft, collarbones wide”

Step by step

How to do Mountain Pose

StartStand at the front of your mat, feet together or hip-width apart.

1
Stand with feet together or hip-width apart, outer edges parallel.
2
Lift and spread your toes, then lay them down long on the mat.
3
Balance weight evenly between the heels and balls of the feet, inner and outer edges.
4
Engage the thighs gently, knees soft rather than locked.
5
Let the tailbone lengthen toward the floor without tucking hard.
6
Lift the side waist, broaden across the collarbones and relax the shoulders down.
7
Arms hang by your sides, palms facing the thighs or forward; crown of head lifts toward the ceiling.
Out
Coming out. Simply relax and walk or step into the next pose.

Breath

Steady, even nasal breaths. Feel the ribs widen in all directions on each inhale.

Focus

Standing balance and posture

Why practise it

Builds postural awareness, foot strength and balance; a calm, grounding pause between standing poses.

Go deeper

Mountain Pose: what to know

The three points of the feet

Mountain Pose starts at the floor. Feel the weight spread across three points of each foot: the base of the big toe, the base of the little toe and the centre of the heel. Lift and spread the toes, then lay them down softly without gripping. From that even base, let the legs, pelvis, ribs and head stack one above the other, as if a line runs from the ankles to the crown.

Checking your alignment

Knees soft, not locked back
Pelvis level: neither tipping the tailbone back nor tucking it hard under
Lower ribs drawn gently in over the hips rather than flaring forward
Shoulders relaxed down, arms by the sides with palms facing in or forward
Chin level, the back of the neck long

Tadasana, Samasthiti and variations

Tada means mountain. In Ashtanga yoga the same standing position is called Samasthiti, “equal standing”, and it opens and closes each Sun Salutation. Raising the arms overhead turns it into Urdhva Hastasana (Upward Salute). In some Indian schools “Tadasana” refers to a different pose, Palm Tree, where you rise onto the toes with the arms up. For chair yoga, a seated Mountain Pose uses the same stacking with the feet flat and the spine tall.

Why practise standing still?

Most people stand with more weight in one foot, in the heels or in the toes, without noticing. Mountain Pose makes those habits visible and gives you a neutral starting point to come back to. Practising it between standing poses is also a moment to check the breath and reset before the next movement.

Alignment

Cues & common mistakes

Aim for Ankles, knees, hips, shoulders and ears roughly in one vertical line; chin level; weight evenly through four corners of each foot.

Teacher’s cues

“Root down to rise up”
“Four corners of the feet grounded”
“Ribs soft, collarbones wide”

Watch out for

Locking the knees, pushing the ribs forward, gripping the toes and lifting the chin.

Make it yours

Easier, harder, supported

Easier

Stand with feet hip-width for more stability, or with your back against a wall to feel alignment.

Variations

Urdhva Hastasana: arms raised overhead
Eyes closed for a balance challenge

Props

Wall (optional)
Block between thighs (optional)

In a sequence

Where it fits in a flow

Good to know

Questions

Should feet be together or apart in Tadasana?

Both are taught. Feet together is traditional; hip-width is more stable and suits most beginners.

Is Mountain Pose good for posture?

Practising it builds awareness of how you stand, which many people find carries into daily posture.

How long should I hold Mountain Pose?

Five to ten breaths, or a minute with the eyes closed as a balance challenge.

Does Tadasana increase height?

No. It can help you stand taller by improving posture, but it does not change your height.

What is the difference between Tadasana and Samasthiti?

They describe the same standing pose. Samasthiti is the Ashtanga name, used at the start and end of Sun Salutations.

In the tradition

Tada means mountain; in Ashtanga it is called Samasthiti, 'equal standing', the pose that opens and closes the sun salutations.

What helps

Props that make this easier

Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon

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