How to do Mountain Pose (Tadasana): Step by Step Instructions

How to do Mountain Pose (Tadasana): Step by Step Instructions

Tadasana, or Mountain Pose, is a fundamental yoga pose cherished by beginners and experienced yogis. Though it may appear deceptively simple, this pose is a multifaceted gem that offers many benefits for the body and mind. Tadasana serves as a gateway to strengthening the legs, core, and back muscles, all while enhancing one's posture.

Beyond its physical attributes, this pose is a conduit for practising mindful breathing and achieving a state of groundedness and inner-centeredness. Dive into the intricacies of Tadasana and discover how it can enrich your yoga practice.

The Essence of Tadasana

Tadasana is a basic yet powerful standing yoga pose that promotes balance, core strength, and a profound sense of rootedness. It is also known as "Samasthiti" or "equal standing" and is the foundation for most standing asanas. With proper guidance and practice, Tadasana can offer various health benefits.

Step-by-Step Instructions

Tadasana is a pose of tranquillity and awareness, beckoning practitioners to connect with their inner strength and stability. It is a basic yet powerful standing pose that promotes balance, core strength, and various benefits. Mountain Pose (Tadasana) instructions are following:

Mountain Pose

Find Your Foundation

Begin standing with your feet together or hip-width apart, maintaining parallel alignment. Lift your toes, spread them wide, and place them gently back on the yoga mat. Since your weight is evenly distributed through the soles of your feet, ensure no leaning forward or backward.

Engage the Lower Body

Activate your leg muscles by pulling up the kneecaps, gently squeezing the thighs, and tucking the tailbone slightly under. This alignment places your hips directly above the ankles, allowing for a stable base. While your legs remain straight, avoid locking the knees.

Elongate the Spine

Inhale deeply as you elongate your spine, directing the crown of your head upward toward the ceiling. Feel your spine extending in a long, straight line.

Open the Chest

Exhale and draw your shoulders down and back, simultaneously extending your fingertips toward the floor. Create a gentle lift in your chest and sternum, maintaining a forward-facing posture.

Reach for the Sky

Continue reaching through your fingertips as you inhale, raising your arms upward. Rotate your palms until they are shoulder height, forming an "H" shape with your arms.

Maintain Balance and Relax

As you exhale, release any tension in your shoulders, allowing them to relax away from your ears while keeping your crown and fingers extended upward.

Breathe and Hold

Take 4-8 slow, deliberate breaths in the final posture, focusing on your breath and feeling grounded.

To Conclude

Exhale, either lowering your arms gently to your sides or bringing your palms together in front of your chest.

Benefits Of Mountain Pose

Regular meditation has numerous benefits, such as reducing stress and anxiety, promoting overall health and well-being, and leaving you feeling refreshed and relaxed. Mountain Pose has several benefits, including:

Mountain Pose

  • Tadasana is the cornerstone for all standing postures, enhancing posture, stability, and body awareness.
  • It improves alignment, balance, and height.
  • Strengthens leg muscles and engages the abdominal muscles.
  • Promotes mental focus, alertness, and inner peace.
  • Encourages a sense of balance, stillness, and strength, fostering mindfulness.
  • It aids in boosting self-confidence, openness, and mental clarity.

Contraindications Of Mountain Pose

  • Shoulders with recent or chronic injuries should avoid excessive strain in this pose.
  • It is advisable to consult a physician or a certified yoga instructor before attempting any yoga pose if you have any pre-existing injuries or medical conditions.

Modifications And Variations

For added support and heightened alignment awareness, beginners can practice Tadasana with their backs against a wall.

Hand placement variations can include:

  • Interlacing fingers with the index finger pointing up.
  • Arms hanging down with palms resting against the outer thighs.
  • Palms pressed together in front of the heart in Anjali mudra.

Anatomy Of The Asana

  • Erector Spinae: These deep back muscles extend from the skull to the base of the spine and are vital for posture and stability.
  • Quadriceps: Engaging the quadriceps supports body weight and grounding through the legs.
  • Gluteus Muscles: Slight engagement of the gluteus muscles helps maintain spinal and pelvic alignment.
  • Abdominal Muscles: Abdominal engagement supports the core and neutral pelvic positioning.
  • Hamstrings: Slight hamstring stretching enhances balance and stability.
  • Adductors: The inner thigh muscles resist stretching, aiding body alignment.
  • Hip Flexors: Engaging hip flexors aligns the hips, creating a stable base.
  • Shoulder Muscles: Shoulder muscles lift the arms overhead and expand the chest.
  • Upper Back Muscles: Engagement of upper back muscles opens the chest and maintains a straight spine.

Mountain Pose

Common Mistakes

Common mistakes include leaning forward, putting weight on the toes, and rounding the shoulders forward. To avoid these errors, prioritize:

  • Keeping hips directly above ankles.
  • Even weight distribution through the feet.
  • Shoulder blades pulling toward each other and down.
  • A neutral lower back.
  • Ensure your feet remain firmly grounded, as pressing them into the ground enhances stability and balance.


Incorporate Tadasana, the Mountain Pose, into your yoga practice to harness its holistic benefits. As the root of standing posture, it nurtures physical strength, mental stillness, and inner stability. Mastering this foundational pose will pave the way for a more profound and enriching yoga journey.