Mountain Pose
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.
- Level
- Beginner
- Family
- Standing
- Hold
- 5–10 breaths
- Works
- Whole body
- Root down to rise up
- Four corners of the feet grounded
- Ribs soft, collarbones wide
Step by step
How to do Mountain Pose
Begin Stand at the front of your mat, feet together or hip-width apart.
- 01
Stand with feet together or hip-width apart, outer edges parallel.
- 02
Lift and spread your toes, then lay them down long on the mat.
- 03
Balance weight evenly between the heels and balls of the feet, inner and outer edges.
- 04
Engage the thighs gently, knees soft rather than locked.
- 05
Let the tailbone lengthen toward the floor without tucking hard.
- 06
Lift the side waist, broaden across the collarbones and relax the shoulders down.
- 07
Arms hang by your sides, palms facing the thighs or forward; crown of head lifts toward the ceiling.
- ↩
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.
Alignment & cues
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”
Common mistakes
Locking the knees, pushing the ribs forward, gripping the toes and lifting the chin.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
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)
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
This pose
Follow with
Practise with care
Safety
Stand near a wall or chair if you feel lightheaded or have balance concerns. Sit down if you feel dizzy.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Tada means mountain; in Ashtanga it is called Samasthiti, 'equal standing', the pose that opens and closes the sun salutations.
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.
