How To Do Mountain Pose In Yoga (Tadasana)

The Mountain Pose (Tadasana) is the foundation for you. If you want to reap the incredible physical and mental benefits that come from this asana. Are you a master yogi looking to perfect your mountain pose, or are you brand new to the practice? Either way, get ready – this blog post is here to help!

We’ll uncover all of  Mountain Pose – known as Tadasana  in Sanskrit. So grab your mat and let’s delve into how best to do it properly so that we can maximize our yoga experience like never before!


Step-by-step Instructions

Here are the step-by-step instruction to perform Mountain Pose (Tadasana):


  • Start by standing at your mat’s top, feet hip-width apart, arms at sides.
  • Evenly distribute weight on both feet, grounding them into the mat. Engage leg muscles and slightly lift kneecaps to activate thighs.
  • Lengthen your tailbone towards the floor for a neutral pelvis. Draw your belly button slightly towards your spine to engage the core.
  • Roll shoulders back and down to open your chest. Relax your arms, letting them hang naturally at your sides, palms facing forward.
  • Lengthen your spine upward, imagining a string pulling your head’s crown towards the ceiling. Keep your chin parallel to the floor and gaze forward.
  • Soften your facial muscles, relax your jaw, and breathe calmly and steadily.
  • Check your alignment and adjust if necessary. Ensure weight is balanced on both feet, shoulders are relaxed, and your body is aligned from head to toe.
  • Stay in pose for several breaths, focusing on grounding through your feet, lengthening through your spine, and finding stability and strength.



  • Keep your feet parallel and avoid gripping the floor with your toes. Spread your toes and feel a gentle connection with the ground.
  • Maintain a natural and relaxed breath throughout the pose.
  • Engage your core muscles to support your posture and create a sense of stability.
  • Relax your facial muscles and bring a sense of ease and softness to your entire body.
  • Imagine yourself as a tall and steady mountain, grounded and connected to the earth.
  • It is a foundational pose that can be practiced at any time, serving as a grounding and centering posture.
  • It is often used as a starting and ending position in many yoga sequences.
  • Practicing regularly can help improve posture, balance, and overall body awareness.
  • Seek guidance from a qualified yoga instructor to ensure proper alignment and to customize the pose according to your specific needs and abilities.

Benefits of Mountain Pose

  1. Improves posture: By standing tall with proper alignment, it can improve overall posture.
  2. Strengthens thighs, knees, and ankles: The position of the legs strengthens the thighs, knees, and ankles.
  3. Increases awareness of the body: Practicing can bring greater awareness to the body, including alignment and balance.
  4. Reduces stress and anxiety: The mindful, meditative nature of mountain pose can help reduce stress and anxiety.
  5. Improves breathing: Focusing on deep, intentional breaths during the asana can improve respiratory function.
  6. Can aid in digestion: It has been said to stimulate digestion and improve the functioning of the intestines.
  7. Enhances mental focus: The focus required to hold the posture can enhance mental focus and concentration.
  8. Improves overall well-being: Consistent practice can lead to improved physical health, mental well-being, and overall quality of life.

How To Do Mountain Pose / Canva

Tips for getting the most out of your practice with Mountain Pose

Mountain pose is an essential part of most yoga practices, as it is a foundation for many poses.

For maximum benefit, focus on pose details and build alignment for perfect structure.

This involves lengthening the spine, rooting through the heels, and engaging the core.

Focusing on your breath can guide you deeper into each pose.

By being mindful of each movement in this foundational pose and not rushing, you’ll reap its benefits, regardless of your yoga experience!

Creative ways to make Mountain Pose fun and engaging

Doing Tadasana does not have to be boring, there are many creative ways to make it an engaging and fun experience.

To start with, try out some different breathing exercises while in the pose – for example, try slowing your breath down for a few breaths and then speeding it up for a few more.

You can also add some playful music to your practice, or add a challenge like going into Tadasana as fast as you can (or counting how many you can do).

These little additions can make your core workout much more enjoyable, and you may find yourself practicing more often than usual!

Safety and Precautions

When practicing, it is important to tune into your body and listen for any signals of pain or discomfort.

Keep your spine straight without locking elbows or knees. This helps you enjoy the pose’s benefits while avoiding injury.

People with neck or back injuries should be extra careful with Tadasana.

Remember, don’t push yourself if something feels off. Stay within your comfort zone!

What to do when you’re struggling with Mountain Pose?

Whenever you’re having difficulty with Tadasana, take a deep breath and remind yourself that it’s ok to find the practice challenging.

Becoming proficient at this pose takes time and patience. Keep practicing! Take your time in each pose part, align your body properly, and notice any sensations or tightness.

If you still find the pose difficult, experiment with different variations or wall-supported versions of Tadasana. Over time and with practice, you will be able to flow into the pose gracefully!

Mountain pose in yoga is a great way to practice mindfulness and improve your focus, balance, and posture.

It has many benefits and can be modified to meet the needs of anyone regardless of their yoga experience or flexibility. Whether you are a beginner or a master yogi, it is important to give yourself grace when practising.

This means that if you come into the pose with an open heart and body. Take the time to focus on your breath, you will get the best results.

Additionally, make sure to have fun with it! Utilizing different props or experimenting with modifications can keep your practice interesting.

With some patience and dedication, you will soon find the asana becoming second nature. Namaste!

Frequently Asked Questions

What is the origin and history of the mountain pose?

This foundational pose, known as samasthiti or “equal standing” in ancient Indian culture, has deep roots.

Its significance extends beyond physical alignment to symbolize earth connection and grounding.

This pose is culturally important as it often serves as a starting point for other yoga postures, making it essential in yoga practice.

How often should I practice the mountain pose to see significant improvements in my flexibility and balance?

Daily practice is crucial for visible progress in flexibility and balance in the asana.

As a yoga practitioner, I suggest including this pose in your routine 3-4 times weekly for best results. Gauge improvement by your reach extent or stability during the pose.

Can practicing the mountain pose help with stress and anxiety management?

Practicing the pose can be a game-changer for managing stress and anxiety. The benefits of this pose go beyond just physical flexibility and balance.

It helps to cultivate a stronger mind-body connection, which is essential for achieving a sense of inner calmness. Incorporating breathing techniques into your practice can also aid in reducing stress levels.

Mountain Pose / Canva
Mountain Pose


Mountain Pose is the base for many standing yoga postures. Modifications like chair use can accommodate various abilities and needs.

Mountain Pose primarily enhances body awareness and posture. Stand tall, reach the crown of your head towards the ceiling, and draw shoulder blades together.

The spine is lengthened, and the body is aligned. Ground your feet firmly, distribute weight evenly, and engage knees and inner thighs.

Regular practice of this standing yoga pose offers several benefits. It develops strong balance and strengthens the deep back muscles from the skull to the spine base.

It also eases shoulder tension and improves posture. Plus, Mountain Pose fosters stability and groundedness.

Mountain Pose is a basic, accessible pose in yoga classes and sequences. It’s a building block for other standing postures and a starting point for complex poses.

Including Mountain Pose in your yoga practice can boost your physical alignment, balance, and overall well-being.

Mountain Pose / Canva
Mountain Pose