Mountain Pose

Mountain Pose (front) - Iana Varshavska

‘Tada’ = mountain, ‘Sama’ = Upright or straight and ‘Sthiti’ = standing still. Tadasana, therefore, implies a pose where one stands firm and erect as a mountain. Tadasana (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 over 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 / 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

Pose Detail

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


If you find it difficult to get your pelvis in a neutral position, try bending your knees slightly. Drop the tailbone, then once you feel you have it, straighten the knees again without changing the position of the pelvis.

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

Modifications & Variations
  • Standing Cow Face Pose)
  • Back Bound Hands Pose
  • Standing Reverse Prayer Pose
  • Palm Tree Pose
  • Volcano Pose
  • Five Pointed Star Pose
  • Mountain Pose Variation Feet Hip Wide
Top Preparatory Poses
  • Standing Forward Fold Pose
  • Downward Facing Dog Pose
  • Dangling Pose
Top Follow-Up Poses
  • Tree Pose
  • Standing Forward Fold Pose
  • Chair Pose

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.