An Easy Guide to Tadasna, or Mountain Pose

Tadasana is a great yoga pose for beginners, as it is the foundation to lots of other yoga poses. It’s a restful pose, and often used for standing meditation.


Getting Tadasana right can correct a multitude of postural sins - from a sticking out belly to round shoulders.

Practice this yoga pose in a queue, at parties and around the office and you'll be well on your way to a fluid, limber frame.

Watch a clip for this yoga pose 

How to do Tadasana, or Mountain Pose in easy steps

Step 1:

Stand with feet together, big toes and heels touching. Arms by your sides.

Step 2:

Lift your toes off the mat and spread them back down - one by one.

Step 3:

Lift the inner ankles and knees and engage the thighs.

Step 4:

Ground down by pressing evenly through the 3 corners of the feet (inner and outer edge of the ball of the foot and the heel).

Step 5:

Engage the abdomen by slightly drawing it in, lift your chest, roll the shoulders back and down, away from your neck.

Step 6:

Gaze forward, hands by your sides, fingers alert but not strained.

Step 7:

Feel the energy lifting up and rooting into the earth at the same time.

Step 8:

Hold for 5 to 10 breaths.

King Pigeon Ariadne Vickers

Yoga pose category:  Standing

Level: 1

Try leaning your back against the wall to check that you’re practicing this yoga pose correctly. The spine and back should all be in one straight line.

Sanskrit words meaning: 

Tada - mountain

Asana - pose

Yoga pose health benefits: 

Like all yoga poses, Tadasana has many health benefits. Use it to help with the following health conditions:

Back pain


Digestive issues

Back pain

Flat feet

Yoga pose contraindications: 

Don’t practice Tadasana if you have any of the following health conditions: 

Low blood pressure

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Lucy Edge 

is a yoga advocate and writer with three yoga books to her name, including the beloved travel memoir Yoga School Dropout. She writes regularly for the national press, has authored over 150 guides to types of yoga and yoga poses, discovered nearly 250 proven health benefits of yoga through her painstaking classification of 300 clinical studies, and collected more than 500 personal testimonials to the real life benefits of yoga. She is also the creator of our yoga shop – YogaClicks.Store – handpicking yoga brands that are beautifully made by yogis committed to environmental and social sustainability.