Mountain Pose

Mountain Pose (front) - Iana Varshavska


Mountain Pose or Tadasana in Sanskrit (‘Tada’ = mountain, ‘Sama’ = Upright or straight, and ‘Sthiti’ = standing still), implies a pose where one stands firm and erect as a mountain. Tadasana or Mountain Pose is considered as a basic standing pose or the foundation pose for any other yoga pose (asana). E.g., Sun Salutation series starts and ends with Tadasana or otherwise called Samasthiti. Mastery of this asana with the firmness of the feet, toes, shoulders, and chest will benefit the practice of all other yoga poses.

Mountain Pose is considered a warm-up yoga pose to prepare the body for more intense yoga poses or yoga flows.

Step-by-Step Instructions

Step 1
Stand with feet together: big toes touching and heels slightly apart
Step 2
Inner ankles, knees, inner thighs touch
Step 3
Gentle lift the toes of the ground, engaging the inner arches, and equally distributing the weight in your feet
Step 4
Lift through the inseam of the legs
Step 5
Draw the tail bone down towards the ground and the frontal hip point up
Step 6
The navel lifts in and up towards the spine
Step 7
Hands are either in anajali mudra at the heart or arms hang loosely by the body with the palms facing forward
Step 8
Draw the Shoulder-blades down the back and away from the ears
Step 9
Tuck the chin slightly
Step 10
Lengthen through the crown of the head towards the sky

Benefits and Contraindications


Improves posture

Strengthens thighs, knees, and ankles

Firms abdomen and buttocks

Relieves sciatica

Reduces flat feet




Low blood pressure

Photo poses in different angles

Modifications, Props and Tips

You can improve your posture by practicing Tadasana with your back against a flat wall. The backs of your heels, your buttocks, shoulder blades, and the outside edges of your shoulders should stay in contact with the wall. The back of your head should be within an inch or so from the wall

Take a block between the thighs. Squeeze the block and roll it slightly backward to feel the engagement and rotation of the thighs.

After you assume Tadasana, close your eyes. Feel the balance over the center of your feet and all the way up your spine without relying on what you see in your external environment.

Frequently Asked Questions

Modifications & Variations

Top Preparatory Poses

  • Breathing
  • Grounding
  • Alignment

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.