Mountain Pose (Tadasana): Steps, Benefits & How To Do It

Tadasana, or Mountain Pose, is the quiet root of every standing posture. You stand tall with feet grounded, legs gently active, spine long and shoulders soft, breathing evenly. It looks simple, yet it trains posture, steadiness and body awareness, and prepares you for the poses that follow. We teach it slowly, with hands-on alignment, women-first, in Kolathur.

How to do it

How to do Mountain Pose, step by step

1
Ground your feet
Stand with feet together or hip-width apart. Spread your toes and settle your weight evenly across both feet, front to back and side to side.
• Hold
2
Wake up the legs
Gently firm your thighs and lift your kneecaps without locking the knees. Let your tailbone drop softly so the lower back stays long.
↑ Inhale
3
Lengthen the spine
Draw your lower belly in lightly, lift through the crown of your head and let your shoulders roll down and back, opening the chest.
↓ Exhale
4
Stand steady and breathe
Let your arms rest by your sides with palms facing forward, or reach them overhead. Soften your face and hold, balanced and tall.
• Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

Benefits

What Mountain Pose is good for

✓Builds an even, grounded foundation for all standing poses
✓Encourages a tall spine and more upright everyday posture
✓Strengthens the ankles, knees, thighs and core through gentle engagement
✓Develops balance and steady body awareness
✓Supports calm, mindful breathing and a settled mind

What it works

Muscles and chakrasbody and energy

Muscles worked

Quadriceps
Core and abdominals
Gluteals
Spinal erectors
Calves
Ankle stabilisers
Upper back

Brighter violet marks the muscles this pose works most.

Chakras activated

RootMuladhara

These are traditional energetic associations, not medical claims.

Stay safe

Who should take care

If you feel dizzy or light-headed, stand with feet wider apart and avoid closing your eyes
Those with low blood pressure should come out of the pose slowly
If you have a balance condition, practise near a wall or chair for support

This is general guidance, not medical advice. If in doubt, check with your doctor.

Keep going

Learn this at Anand Yoga Centre

Practise it properly with Sailaja, who adjusts each person in a small women-only class in Kolathur.

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Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

Questions

Mountain Pose: common questions

What is Tadasana good for?

Tadasana trains good standing posture, steadiness and body awareness. Although it looks like simply standing, it gently activates the legs, core and back, which is why it is used as the starting point for nearly every standing yoga pose.

How long should I hold Mountain Pose?

Most people hold Tadasana for about 30 to 60 seconds while breathing evenly. Beginners can start with 20 to 30 seconds and build up. There is no need to strain; the aim is steady, comfortable standing.

Should my feet be together or apart in Tadasana?

Both are taught. Feet together is the classic alignment, while hip-width apart gives a wider, steadier base and is often easier for beginners or anyone working on balance. Pick the version where you feel grounded and even.

Is Mountain Pose suitable for beginners?

Yes. Tadasana is one of the first poses we teach because it is accessible to most people and builds the alignment habits used in every other standing pose. We guide it slowly with hands-on cues.

Can Tadasana improve my posture?

Practised regularly with attention to a long spine and soft shoulders, Tadasana helps you notice and refine how you stand and sit through the day. It supports more upright posture as a practice, rather than as a quick fix.

Mountain PoseTadasana