Tadasana - Mountain Pose
Tadasana is a beneficial pose to improve balance and posture.
Foundational Standing Pose
Ada means mountain.
Benefits of Mountain Pose
Regular practice steadily and comfortably within a balanced yoga asana program:
- Stimulates the Muladhara Chakra and therefore balances the functions of your large intestines and adrenals
- Strengthens your spine and improves balance and poise
- Helps in neuro-muscular co-ordination
- Increases strength, power, and mobility in your feet, ankles, thighs, and hips
- Strengthens the tendons and the ligaments of the feet (helping to reduce the effects of flat feet)
- Improves overall posture
- Improves the harmony between the right and left sides of your body
- Activates and rejuvenates your entire body
- Harmonizes your body and mind
- Improves concentration and mental faculties.
Instructions for Mountain Pose
How to come into the pose
- Stand straight, with the toes and heels of your feet together.
- Extend your arms to the ceiling, palms together, keeping your hands in line with your forehead.
- Look up in between your palms and close your eyes.
Coming out of the pose
- Gently bring your palms in front of your chest and open your eyes.
Alignment Cues for Mountain Pose
- Both feet are together, toes and heels touching each other.
- Arms are above your head, in line with your forehead.
- Elbows are slightly bent, shoulders lifted only slightly.
- Chin is slightly lifted, without dropping your head backwards.
- Eyes are closed and the entire focus is on standing as still and stably as possible, avoiding any weight shift and movement.
Duration of Hold
- Beginners: 30–60 seconds
- Intermediate: 1–2 minutes
- Advanced: 2–4 minutes
- If closing your eyes provokes a sense of dizziness or struggle for balance, keep your eyes open and simply look at the eye-shaped space in between your palms.
- If looking up results in tension or pain in your neck or shoulders, look straight forward and close your eyes.
Cautions and Contra-indications
- There are no general contraindications for this pose.
- This pose, even though it looks simple, becomes heavy after 30 seconds.
- If you feel dizzy or start to sweat heavily, release the pose.
Get a free copy of our Amazon bestselling book directly into your inbox!
Learn how to practice, modify and sequence 250+ yoga postures according to ancient Hatha Yoga principles.