The Mountain Pose (Tadasana) might seem like just standing around, but don’t be fooled by its simplicity—this foundational pose is the cornerstone of your yoga practice.
It’s all about finding that perfect alignment and balance, making it a must-do for yogis of all levels.
Pose details
Asana | Tadasana |
Type | Standing |
Level | Beginner |
How to do the Mountain pose
Before diving into Mountain Pose, it’s a good idea to warm up with poses that engage and align the body, such as Cat-Cow Pose, Downward-Facing Dog, and Forward Fold.
Once you’re ready, follow these steps:
- Begin by standing at the front of your mat. Place your feet hip-width apart, ensuring that your weight is evenly distributed across both feet. Ground down through all four corners of your feet.
- Engage your thighs by lifting your kneecaps slightly. Rotate your thighs inward to create a stable base. Make sure your legs are straight but not locked.
- Lengthen your spine by lifting through the crown of your head. Imagine a string pulling you upward, creating space between each vertebra. Keep your chin parallel to the floor.
- Roll your shoulders up, back, and down, allowing your shoulder blades to slide down your back. This opens your chest and encourages a proud, open stance.
- Let your arms hang naturally by your sides with your palms facing forward. Spread your fingers wide and feel the energy extending through your fingertips.
- Engage your core by drawing your navel in toward your spine. This helps to support your lower back and maintain a strong, upright posture.
- Take a deep breath in, feeling your ribcage expand. As you exhale, root down through your feet and feel the connection to the earth.
- Hold Mountain Pose for five to ten breaths, or as long as comfortable. Use this time to find stillness and connect with your breath.
- To release, gently bring your hands to your heart in a prayer position or let them rest by your sides. Take a moment to notice how you feel before moving on to your next pose.
Modifications
If Mountain Pose feels a bit too basic or you’re looking to deepen your practice, don’t worry—there are plenty of ways to modify it while still getting the benefits:
- Engage your core: Actively draw your navel towards your spine to engage your core muscles. This not only stabilizes your posture but also helps improve your balance and alignment.
- Use a wall: Stand with your back against a wall to help you understand proper alignment. This can be especially helpful for beginners to ensure that your shoulders, hips, and heels are in one line.
- Add arm variations: Extend your arms overhead, out to the sides, or bring your palms together in front of your chest. These variations can help you explore different muscle engagements and add a new dimension to the pose.
- Focus on grounding: Press firmly into all four corners of your feet to create a strong foundation. This grounding technique can help you feel more stable and connected to the earth.
- Incorporate breath work: Sync your breath with the pose by inhaling deeply as you lengthen your spine and exhaling as you root down through your feet. This can enhance your mind-body connection and make the pose more meditative.
- Experiment with balance: Close your eyes or shift your weight slightly from one foot to the other to challenge your balance. This can help improve your proprioception and make the pose more dynamic.
Safety tips
- Warm up properly with poses like Cat-Cow or Downward Dog to prepare your body.
- Stand with your feet hip-width apart. This helps maintain balance and stability.
- Engage your core muscles. This supports your spine and helps you maintain proper alignment.
- Keep your shoulders relaxed. Avoid tensing them up towards your ears.
- Distribute your weight evenly across both feet. This prevents unnecessary strain on your joints.
- Breathe deeply and steadily. This helps you stay focused and grounded in the pose.
- Exit the pose slowly and mindfully. This ensures you maintain balance and avoid any sudden movements that could lead to injury.
Similar yoga poses
Staff Pose (Dandasana)
A foundational seated pose that helps improve posture and strengthens the back muscles, making it a great preparatory pose for more advanced seated postures.
Seated Forward Bend (Paschimottanasana)
This pose involves bending forward from a seated position, stretching the spine, hamstrings, and shoulders. It’s a deeper stretch that builds on the alignment established in Staff Pose.
Head-to-Knee Forward Bend (Janu Sirsasana)
Similar to Seated Forward Bend but with one leg bent, this pose provides a deep stretch to the hamstrings and spine while also improving flexibility in the hips.
Bound Angle Pose (Baddha Konasana)
This seated pose involves bringing the soles of the feet together and letting the knees drop to the sides. It opens the hips and groin, complementing the alignment and posture work done in Staff Pose.
Seated Wide-Legged Forward Bend (Upavistha Konasana)
A more intense forward bend that stretches the inner thighs, hamstrings, and spine. It builds on the flexibility and alignment developed in Staff Pose.
Boat Pose (Navasana)
This core-strengthening pose involves balancing on the sit bones with legs lifted and extended. It engages the abdominal muscles and improves balance, making it a dynamic counterpart to the stability of Staff Pose.
