Mountain Pose (Tadasana)

Beginnerstanding

Feel all four corners of each foot pressing evenly into the mat.

The foundation of all standing poses. Stand tall with quiet strength, grounding through your feet and reaching through the crown of your head.

Key points

•Feet hip-width apart, weight even
•Knees soft, not locked
•Tailbone gently lengthened down
•Shoulders relaxed, arms active at sides

Practice with Guru Ananda

Camera setup tips

· Place the camera side-on to you, 2 to 3 metres away.
· Keep your whole body in frame, head to feet.
· Phone on a tripod or a laptop webcam both work.
· Hold each pose, breathe, and let the guide speak.

Theory & Technique

Tadasana, Sanskrit for 'mountain pose' (tada = mountain), is the blueprint for every standing posture in yoga. Though it appears simple, it teaches you to stand with full awareness, distributing weight evenly across both feet while stacking joints — ankles, knees, hips, and shoulders — in one vertical line. The pelvis should be neutral, neither tilted forward nor tucked under excessively. A common mistake is locking the knees or letting the lower ribs flare forward; instead, engage the quadriceps gently to lift the kneecaps while keeping micro-bends, and draw the shoulder blades down the back to open the chest. Mastering Tadasana transforms every other standing pose in your practice.

Fun Fact

Tadasana is sometimes called Samasthiti ('equal standing') and appears over 20 times in a typical Ashtanga primary series as the 'home base' between sequences — making it the single most repeated pose in that tradition.

Step-by-step guide

Follow these steps to get into the pose correctly.

1
Stand with feet hip-width apart, toes pointing forward, and distribute your weight evenly across all four corners of each foot.
2
Engage your thigh muscles gently to lift the kneecaps without locking the knees — keep a micro-bend.
3
Lengthen your tailbone toward the floor and draw your lower belly in slightly to find a neutral pelvis.
4
Roll your shoulders up, back, and down — let your arms hang naturally with palms facing forward.
5
Extend through the crown of your head as if a string is pulling you gently upward.
6
Soften your jaw, relax your face, and breathe slowly through the nose for 5 to 10 deep breaths.

Benefits

Improves posture and spinal alignment

Strengthens thighs, knees, and ankles

Increases body awareness and proprioception

Reduces flat feet by engaging arch muscles

Calms the mind through focused stillness

Watch the real thing

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