Mountain Pose (Tadasana)

Mountain Pose (Sanskrit: Tadasana) is a foundational standing posture typically done at the beginning of a practice session.

It is a great place to start from. Sun Salutations and many other standing sequences begin from Mountain Pose. To find strength and presence in other asanas (postures), it is important to have a strong Mountain Pose from which they originate.

This posture invokes the strength of mountains. The feet root down into the ground, creating connection to the earth, while the crown of the head reaches for the sky, cultivating connection to the heavens above.

Mountain is an excellent place to ensure you have proper posture. It is here that you may notice any postural tendencies such as sagging the shoulders or arching the lower spine, etc. Alignment is essential in Mountain Pose, as it will carry with you throughout the rest of your practice.

How to Do Mountain Pose: Step-by-Step Instructions

Step 1

Stand with your feet underneath your hips in a parallel position. Bring the big toes together to touch with space between the heels.

Step 2

Spread the toes into the floor to feel the width of each foot. Feel the 4 corners of each foot press down- the big toe mound, pinky toe mound, and inner and outer edge of the heel. Lift through the center arches. This is your foundation.

Step 3

Then, make sure the shoulders are stacked over the hips with the ears directly over the shoulders. Good alignment should be ears over shoulders, shoulders over hips, and hips over heels. Once this is established, bring your awareness back to your foundation.

Step 4

Draw the thighs upward toward the hips to firm the legs. Lift the pelvic floor upward and lengthen the tailbone downward to ensure there is no excess curving or arching of the lower back. Gently draw the belly muscles inward and upward. Relax the shoulders away from the ears and allow the arms to hang by the sides. The palms can face outward or press into the sides of the body. Breathe deeply and cultivate presence here.

Mountain Pose Benefits

  • Grounding posture
  • Establishes good alignment
  • Corrects bad postural habits
  • Brings awareness to the entire body
  • Strengthens the feet