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.
- Difficulty: Beginners
- By Type: Meditation Yoga Poses, Strengthening Yoga Poses, Yoga Poses For Seniors
- Body Position: Standing Yoga Poses
- By Benefit: Yoga Poses For Sciatica, Yoga Poses For Stress Relief
Benefits and Contraindications
Strengthens thighs, knees, and ankles
Firms abdomen and buttocks
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
- Standing Cow Face Pose
- Back Bound Hands Pose
- Standing Reverse Prayer Pose
- Palm Tree Pose
- Mountain Pose With Feet Hip-Distance Apart
- Five Pointed Star Pose
- One Legged Mountain Pose
Top Preparatory Poses