- Category
- Standing
- Level
- beginner
- Hold
- 5-10 breaths
- Type
- Asana
- Breath
- Slow, even breaths in and out through the nose.
Mountain Pose
Tadasana — "mountain posture"
Also known as: Samasthiti
The baseline of every standing pose: stand tall, weight even, whole body quietly at work. Mountain looks like nothing and teaches everything about posture.
Step by step
- 1Stand with your big toes touching, heels slightly apart, arms at your sides.
- 2Spread your toes and press evenly through all four corners of each foot.
- 3Lift your kneecaps gently and lengthen your tailbone toward the floor.
- 4Draw your lower ribs in, broaden your collarbones, and relax your shoulders down.
- 5Let your arms hang with palms facing forward, fingers reaching.
- 6Lengthen through the crown of your head and breathe steadily.
Benefits
- ✓ Improves posture and body awareness
- ✓ Strengthens thighs, knees, and ankles
- ✓ Steadies the breath and attention
- ✓ Creates a reference point for every other standing pose
Make it yours
- · Stand with feet hip-width apart for easier balance.
- · Practice with your back against a wall to feel alignment.
Take care
- Standing for long periods may not suit those with low blood pressure or dizziness — practice near a wall.
This is general practice guidance, not medical advice. If something hurts, ease out of it.
Props that help here
- Manduka PRO — The buy-it-once option — dense, stable, famously durable. Heavy, so it lives at home, which is where practice happens anyway. find one
- Liforme Original — The grippiest mat we've used, with alignment markers that genuinely help beginners place hands and feet. Priciest of the three. find one
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