Yoga poses
Mountain PoseTadasana
Tadasana, or Mountain Pose, is a standing pose where you stand tall with feet grounded, legs active and spine long. It looks simple, but it's the foundation for most standing poses and a quick way to check your posture during the day.
Key takeaways
- Stand with feet together or hip-width apart.
- Spread your weight evenly across both feet.
- Lengthen the spine and relax the shoulders.
- Hold for 5 slow breaths.
How to do Mountain Pose
Set your feet
Stand with feet together or hip-width apart, toes pointing forward.
Ground evenly
Feel your weight spread across heels, big toes and little toes.
Engage the legs
Gently firm the thigh muscles without locking the knees.
Lengthen
Lift through the crown of the head; let the shoulders relax down and back.
Breathe
Arms by your sides, palms facing in. Take 5 slow breaths.
Common mistakes
- Locking the knees.
- Leaning back or pushing the hips forward.
- Lifting the shoulders towards the ears.
- Holding the breath.
Safety
- If balance is difficult, stand with feet hip-width apart or near a wall.
- Move slowly and stop if you feel pain. If you are pregnant, recovering from an injury or surgery, or have a medical condition, ask a doctor or qualified yoga teacher before trying this.
Make it a tiny habit
After you brush your teeth, stand in Tadasana for 3 slow breaths. It takes 20 seconds and becomes a daily posture check.
Frequently asked questions
What is Tadasana good for?
Tadasana is a foundation pose that helps you practise good standing alignment and body awareness. Most standing poses start from it.
How long should I hold Mountain Pose?
Start with 3–5 slow breaths. You can hold longer as it becomes comfortable.
General wellness information, not medical advice. Please consult a doctor or a qualified teacher before starting new exercises.