How to Do a Mountain Pose in Yoga

Here you can get information about How to Do a Mountain Pose in Yoga. If you’re curious about trying yoga, the mountain pose (Tadasana) is one among the primary foundational positions you’ll master.

Mountain pose helps improve your posture, relieve sciatica pain, and tones your core and leg muscles. Albeit the pose may appear as if you’re just standing up, there are tons of little intricacies to urge the foremost out of the stretch. We’ll walk you through the essential pose and give you a couple of variations to undertake to form it easier or harder!

Table of Contents

Step-by-Step Instructions

  • Stand together with your feet together and your arms at your sides. Press your weight evenly across the balls and arches of your feet. Breathe steadily and rhythmically. Draw your awareness inward. Focus on this moment, letting all worries and concerns fade away.
  • Press your big toes together (separate your heels if you would like to). Lift your toes and spread them apart. Then, place them back down on the mat, one at a time.
  • If you’ve got trouble balancing, stand together with your feet six inches apart (or wider).
  • Draw down through your heels and straighten your legs. Ground your feet firmly into the world, pressing evenly across all four corners of both feet.
  • Then, lift your ankles and therefore the arches of your feet. Squeeze your outer shins toward one another.
  • Draw the highest of your thighs up and back, engaging the quadriceps. Rotate your thighs slightly inward, widening your sit bones.
  • Tuck away your tail bone slightly, but don’t round your lower back. Lift the rear of your thighs, but release your buttocks. Keep your hips even with the middle line of your body.
  • Bring your pelvis to its neutral position. Don’t let your front hip bones point down or up; instead, point them simple. Draw your belly in slightly.
  • As you inhale, elongate through your torso. Exhale and release your shoulder blades faraway from your head, toward the rear of your waist.
  • Broaden across your collarbones, keeping your shoulders in line with the edges of your body.
  • Press your shoulder blades toward the rear ribs, but don’t squeeze them together. Keep your arms straight, fingers extended, and triceps firm. Allow your inner arms to rotate slightly outward.
  • Elongate your neck. Your ears, shoulders, hip, and ankles should all be in one line.
  • Keep your breathing smooth and even. With each exhalation, feel your spine elongating. Softly gaze forward toward the horizon line. Hold the pose for up to at least one minute.


Mountain Pose improves your posture and body awareness, strengthens your legs, and establishes good alignment. Tadasana might not look like much, but keeping your body active and aligned is tough work. You are not just standing in unspecified way. You’ve got to remember of every a part of your body and therefore the role that it plays in stacking your bones and keeping your spine long. You’ll even break a sweat if you engage your leg muscles as strongly as possible.

The basic alignment for Mountain Pose carries through to several of the opposite standing postures (Warrior I, or Virabhadrasana I, for example) and inverted poses (Handstand, or Adho Mukha Vrksasana) that you are going to do.

Common Mistakes

Though this seems rather straightforward, there are missteps that a lot of people often make that are worth being aware of.

Rushing Through Tadasana

Since this pose looks so simple, there’s a temptation to disregard its importance or rush through it. Instead, confirm you get in a minimum of one really attentive Tadasana at the start of every practice. It is a good way to see in together with your body and set yourself up to be mindful of your form throughout all of your poses.

Thigh Rotation

If you’re a beginner, you’ll build the proper body awareness in Tadasana and make sure you are rotating your thighs inward by placing a block between them. The block should be turned in order that the short end faces the front. Squeeze the block together with your legs and roll it slightly backward to feel the engagement and rotation of the thighs.

Take several breaths in this manner. Then remove the block, but replicate the action of your thighs as if the block was still there. You don’t need to use the block whenever, but doing so helps your body remember the way to rotate the thighs inward.


You can check your alignment in mountain pose by looking during a mirror if it’s available. Check to ascertain if your shoulders are stacked directly over your hips which your hips are stacked directly over feet. Think how all of your joints are stacked on top of every other from ankles to shoulders.

Modifications & Variations

Since Mountain Pose is that the foundation for all other standing poses and inversions, it is vital to find out the right alignment. Often, this suggests changing habitual patterns of alignment in your body. Standing up properly can take some getting used to! Try these simple changes to find out the pose correctly:

  • If it’s difficult to balance together with your feet together, stand together with your feet hip-distance apart. Gradually step your feet closer together as you gain balance within the pose.
  • Women who are pregnant should widen their stances as much as necessary to feel stable.
  • Beginners can practice the pose protected against a wall. There’ll be a small curve in your lower back, but your heels, buttocks, and shoulders should gently touch the wall. Keep your head away from the wall, keeping your ears in line together with your shoulders.
  • For a greater challenge, close your eyes within the pose.
  • Your arms and hands are often placed during a sort of positions. To find out the right alignment, keep the palms facing inward. To open the chest and shoulders more, turn your palms forward. To calm your mind and find centre and balance, place your palms together in prayer position at your chest (this is named Anjali Mudra).


In order for the alignment of Tadasana to translate to the rest of your standing and inverted yoga postures, it’s vital to urge this basic pose right. Here are a few of tips to assist you get up straight:

  • Work the pose from the bottom up. Notice and align your feet, heels, arches, and toes. Then, bring your awareness to your ankles. Continue upward to your shins, calves, and thighs. Find alignment in your tail bone, pelvis, and belly; then in your collarbones, shoulder blades, arms, and neck. Finally, extend the pose through the crown of your head.
  • To seek out your centre of balance, slightly lean your whole body forward, then backward; then to the left, then to the proper. Realign yourself in order that your ears, shoulders, hips, and heels are during a line together with your weight even across both feet.
  • To seek out the neutral balance of your pelvis, imagine your pelvis may be a bowl crammed with water. Tip your front hip bones forward (your butt will stick out) and therefore the water will spill over your front thighs. Tuck your tail bone and round your low back and therefore the water will spill over your back thighs. Practice tipping and tucking a few times to seek out the neutral balance of your pelvis — where the “water” will remain steady and not spill.
  • Check and proper your alignment whenever you inherit the pose throughout class.
  • To find out the lift and inner rotation of the thighs, place a block between your thighs, above the knees. Squeeze the block and roll it slightly backward, engaging and rotating your thighs.


  • While this is an easy yoga pose, ask your doctor before trying advanced positions to form sure it’s safe for you to do.
How to Do a Mountain Pose in Yoga

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