Mountain Pose Yoga (Tadasana) – Master The Posture In Some Minutes

By Sophia Estrada
Last updated: Dec 15, 2022
Mountain Pose Yoga

There are multiple poses when it comes to yoga. All of them serve the purpose of the yogis’ health. However, reaching your targets with this sport will only be possible when you carry out the right poses. For all kinds of sports, wrong exercises might even lead to worse conditions or might not help you at all.

The mountain pose yoga, which is also the foundation for many other positions, might seem easy and simple at first, but it is not. Today, our content will unveil all it is to this position for you!

What Is Mountain Pose?


Another way you can call this one is the Tadasana pose, as in Sanskrit. It is a vital foundation if you’re a yogi aiming to achieve health goals. Mastering this full-body standing posture can open the door for many other postures.

Despite its important role, many people underestimate it and are not paying enough attention. Indeed, while doing Tadasana, there is a lot to pay attention to. 

While standing upright in this posture, your feet must be facing forward and are parallel to the other. You should see your ankles, knees, and hips stacking evenly over each other. And then, you must level your pelvis with your tailbone following your spine’s natural curve in your neutral position.

These challenges also come with great benefits. In this pose, your shoulders are open and put down at a position far from your ears. This way, it corrects your posture, enhances your stability, and promotes your inner strength and self-esteem.

Mountain Pose Benefits

Many professionals admit that they underestimate Tadasana at first. But once they discover how difficult and beneficial it is, it becomes their favorite one.

Though minuscule, there are several movements in Tadasana. You must also pull the shoulder blades to your spine and soften your knees among the above. Your yogi toes will be gripping the ground. Your muscles then will be working hard, strong, and active more than ever.

By doing this pose, people can detect their health conditions, whether they’re suffering from stress, lack of concentration and movement, etc. Why? Because it is a test for your concentration. If you are not, you can never achieve the best position. 

On the physical side, it helps improve one’s posture while also strengthening your ankles, knees, and thighs. You will feel your buttocks and abdomen firmer, your sciatica relieved, and your flat feet reduced. How great is that!

Mountain pose benefits

Now, without further ado, let’s learn this posture in the following section.

How To Do Mountain Pose?


To better demonstrate it for you, we will break the mountain yoga pose into small steps:

  • There are two ways you can stand in this one. The first is to stand with your feet parallel. Each is a few inches away from the other. The second is to have your biggest toes touching each other but slightly separate your heels.
  • Lift your toes and your feet’s balls and spread the toes. Next, lay them down again softly. Gently rock your feet backward and forward and from one side to the other.
  • Gradually slow the pace until you’re standing still and distribute your weights across the feet. You must be feeling your energy moving from your feet to your core.
  • Bring your sternum’s top up toward your roof without moving the lower of your front ribs. Open your collarbones. Draw the shoulder blades together and down on your back, in a direction that’s moving far from one’s ears.
  • Relax the arms next to your toes with your palms facing forward or in.
  • Your head must be in a posture with your eyes, throat, tongue, and chin relaxed. You will find your head’s tip over your pelvis’s center. The chin’s underside should be parallel to your floor while you soften your throat, laying your tongue flat and comfortably on top of your mouth’s floor. 
  • Soften your eyes and breathe.

Teaching Tadasana

If you’re a yoga coach, then you might need to borrow some tips to protect your yogis from getting injuries.

Teaching Tadasana
  • Keep your students aware of all their unwitting tendencies, posing their chests collapsed or rounding the shoulders. Remember that this one is all about relaxing and softening your body. Nothing should feel ramrod stiff. 

Once again, they are doing it right if they’re standing tall with their shoulder blades back down together, softening away from the ears. Don’t forget to keep their head’s tip lifted.

  • Keep the feet pointing straight toward the front. They should stand stable and strong with weight distributed evenly on every corner of their feet. As a coach, watch if there is any sign of supination or pronation.
  • Avoid them knocking their knees out. Ask them to soften the knees while breathing deeply.

Beginner’s tips

Here are some tips for beginners struggling with perfecting the yoga mountain pose. 

  • Be super mindful of your stance! 
  • At first, try to place the feet naturally like walking forward. Spare some inches between and keep your knees and hips facing forward.
  • For a strong stance and to keep your pose’s integrity, activate your core gently. Doing this can also prevent locking one’s joints.


Though the mountain yoga pose, as discussed, is no easy deal, especially for beginners who can’t control their bodies so well, there are still methods and tips to succeed. The important insight to keep is to stay relaxed in a straight-up position. Just then, can you get all the benefits of this Tadasana!

Yoga Instructor At Yoga Bear

Sophia Estrada is very fortunate to have had the opportunity to practice yoga since she was 8 years old and expresses a strong love for yoga. Sophia would like to bring all of her knowledge and passion to help people gain a vital sense of energy, fitness and peace through helpful yoga postures and useful information.


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