Mountain Pose (Tadasana)
- elisha st denis
- Mar 25
- 2 min read
Updated: Mar 30
Mountain Pose is the foundation of all standing poses in yoga. It may look like simply standing still, but Tadasana is an active, intentional pose that builds body awareness, improves posture, and teaches you how to root down through your feet while lifting through the crown of your head. It's the starting point for almost every standing sequence.
How to Practice Mountain Pose (Tadasana)
1. Stand with your feet together or hip-width apart, toes pointing forward.
2. Press all four corners of your feet evenly into the mat, big toe mound, pinky toe mound, and both sides of your heel.
3. Engage your thighs gently, lifting your kneecaps without locking your knees.
4. Tuck your tailbone slightly and draw your lower belly in and up.
5. Roll your shoulders back and down, letting your arms hang naturally at your sides with palms facing forward.
6. Lengthen through the crown of your head as if a thread is gently pulling you upward.
7. Breathe deeply and hold for 5–10 breaths.
Modifications & Variations
Feet hip-width apart: If balancing with feet together feels unstable, step your feet to hip-width for a broader base.
Arms overhead: Inhale and sweep your arms overhead (Urdhva Hastasana) to add a gentle stretch through the side body.
Against a wall: Stand with your back lightly touching a wall to help you feel proper spinal alignment.
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