Mountain Pose (Tadasana)

Mountain Pose (Tadasana)

Yoga is known for its overall simplicity and certain poses help the body in numerous, and sometimes surprising ways. One of the easiest poses to perform in yoga is the mountain pose or Tadasana, as it is called originally in Sanskrit. The main purpose of performing this pose is to improve balance, posture and attain a focus that is calm and composed. As the name says, the pose emulates a mountain and expects you to stand steady and tall. If done properly, the mountain pose will give strength to the areas of the knees, thighs, and abdomen. It can also help reduce back pain. The step-by-step instructions for doing a mountain pose are as follows:Mountain Pose in Silhouette

  1. The first step is the most important step where you have to spread your weight uniformly across your feet and let your breath flow steadily. The prerequisite is to stand on your feet and the arms spread kept to your side. Try and let your mind stay coherent to the present making all the concerns vanish.
  2. Push the toes together and lift to see them apart. Then let them be on the practicing mat, one at a time.
  3. Make sure your feet are firmly grounded to the Earth with even pressure distribution.
  4. The next step is to lift ankles and your feet’s arches. The outer shins must be squeezed against each other.
  5. Engage your quadriceps drawing back and forth, the top of thighs. The thighs need to be rotated inwards while your sit bones are widened.
  6. The pelvic bone now needs to be slightly boned up making sure that your spine and tailbone are in a straight line. This is to makes sure that there is no extra pressure on the back of knees.
  7. Now lift your chest away from your stomach. This will extend your spine.
  8. It’s time to now increase the length of your back and relaxing the throat.
  9. The shoulders need to be kept in line with the sides of the body as you broaden yourself across your collarbones.
  10. Now comes the time for pressing your shoulders towards the back ribs with your arms staying straight. The inner arms can be allowed to go slightly outward.
  11. Just make sure that your shoulders, ears, hips, ankles, all of them are in a single line.
  12. Gaze forward as you do this and hold yourself like this for a minute. The breathing needs to be smooth and steady with each exhalation helping you to elongating your spine. Repeat this for 5 times.

The mountain pose is very easy to perform, and is an ideal starting pose for beginners. You can incorporate it into just about any sequence of yoga poses.


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