Yoga · Beginner
Mountain pose
Tadasana
Mountain pose is the simple standing pose that many other standing poses start from. It teaches you to stand tall with balanced, active posture, and the habits you build here carry into every pose that follows.
How to do Mountain pose
- 1Stand at the top of your mat with your feet hip width apart, or with your big toes touching if that feels steady.
- 2Spread your toes and press evenly through the big toe, the little toe, and the heel of each foot.
- 3Engage your thighs gently so your kneecaps lift, without locking your knees.
- 4Lengthen your tailbone toward the floor and draw your lower belly in lightly to keep your pelvis level.
- 5Stack your ribs over your pelvis and your shoulders over your hips.
- 6Relax your shoulders down and let your arms hang by your sides with your palms facing in or forward.
- 7Lengthen through the crown of your head, keep your chin level, and hold for five to ten slow breaths.
Common mistakes and how to fix them
The knees lock back.
Keep a micro bend in the knees and lift through the thighs instead of pushing the joints back.
The lower ribs flare forward.
Soften the front ribs down toward your hips and draw your lower belly in lightly.
The weight rocks into the heels or the toes.
Sway gently forward and back a few times, then settle where the weight feels even through the whole foot.
The chin juts forward.
Draw your head back gently until your ears sit over your shoulders.
Modifications
- Stand with your feet wider apart for more balance.
- Stand with your back against a wall to feel how your head, shoulders, and hips line up.
- Practice seated on the front edge of a chair with your feet flat if standing is not comfortable.
Benefits
- Builds awareness of your standing posture.
- Gently engages the legs and core.
- Creates a steady base for other standing poses.
- Offers a calm moment to settle the breath.
Breath
Breathe slowly through the nose. Let each exhale settle your weight evenly into your feet.
Take care
Stand near a wall or chair if you feel dizzy or unsteady on your feet. Stop if you feel sharp pain or lightheaded.
Mountain pose questions
What is the point of mountain pose?
Mountain pose teaches you how to stand with balanced, active posture. Many standing poses begin and end here, so it works as a reset between them.
Should my feet touch in mountain pose?
You can stand with your big toes touching or with your feet hip width apart. Choose the stance that lets you balance without gripping.
Should I lock my knees in Tadasana?
No. Keep your legs straight but not locked, with a gentle lift through the thighs.
