Mountain Pose
Tadasana
Mountain Pose is the foundation of all standing poses: a calm, upright stance that teaches you how to stand with balance and awareness. People practise it to improve posture and to settle the mind before moving on.
- Hold
- 5-10 slow breaths
- Breathing
- Breathe in and out through your nose, slowly and evenly. Imagine your spine growing taller on each inhale and your body settling on each exhale.
Mountain Pose looks like simply standing, but there is more to it than that. Your feet are grounded, your legs are active, your spine is long and your shoulders are relaxed. It feels steady and quietly alert. Most classes begin and end standing poses here, and it is a good place to pause between poses and notice your breath.
It suits everyone, including complete beginners and anyone who sits at a desk all day. Focus on spreading your weight evenly through both feet and lengthening upwards through the crown of your head, rather than pushing your chest forward or arching your back. Small adjustments make a big difference.
In this guide
How to do it, step by step
- Stand with your feet hip-width apart, or touching if you prefer, with the outer edges roughly parallel.
- Spread your toes and let them rest on the mat. Press evenly through the big toe, little toe and heel.
- Soften your knees slightly, then straighten your legs without locking them. Gently lift your kneecaps.
- Let your pelvis stay neutral: lengthen your tailbone down and draw your lower belly in a little.
- Lift your chest and roll your shoulders back and down, letting your collarbones widen.
- Let your arms hang beside you with the palms facing forward, or bring your hands together at your heart.
- Lengthen the back of your neck and keep your chin level, as if the crown of your head is rising towards the ceiling.
- Look straight ahead and breathe steadily for several breaths.
Benefits
- May help improve your posture and body awareness.
- Can strengthen the legs and feet as you hold the pose.
- May help you feel more grounded and calm.
- Can ease tension through the shoulders and neck when done with relaxed arms.
- Prepares you for balance poses and standing poses.
Common mistakes
- Locking the knees: keep a micro-bend so the joints stay soft and the thighs stay active.
- Leaning back with the weight in your heels: shift your weight evenly across both feet.
- Pushing the ribs forward: draw the lower ribs in gently and lengthen the tailbone down.
- Lifting the shoulders towards the ears: roll them back and down, and let the neck relax.
Make it easier
- Stand with your back against a wall to feel your alignment, with your heels a few centimetres away from it.
- Place your feet wider, about hip-width or more, for extra stability.
- Practise in front of a mirror to check that your shoulders and hips are level.
Go further
- Close your eyes for a few breaths to challenge your balance.
- Rise onto your toes with your arms overhead, then lower slowly with control.
Questions people ask
How do you do Mountain Pose correctly?
Stand with your feet hip-width apart and your weight spread evenly through both feet. Straighten your legs without locking the knees, lengthen your spine, relax your shoulders down and let your arms rest by your sides. Look straight ahead and breathe steadily. Think of it as standing tall and calm rather than stiff.
How long should you hold Mountain Pose?
Five to ten slow breaths is plenty for beginners, or about 30 to 60 seconds. You can stay longer if it feels good. Many people also use it as a short reset between poses, taking just one or two breaths to check in with their posture.
Is Mountain Pose good for posture?
It may help. Mountain Pose teaches you to notice how you usually stand and to correct small habits, such as leaning back or tucking the chin. Practised regularly, it can make good alignment feel more natural, though it is not a substitute for advice from a health professional if you have back pain.
Be careful
Mountain Pose is gentle and suits most people. If you feel dizzy, have low blood pressure or are pregnant, keep your feet wider and your knees soft, and come out of the pose slowly. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
