Tadasana

Mountain Pose

Beginner

Overview

Tadasana, or Mountain Pose, is a foundational standing pose that forms the basis for all other standing poses. This seemingly simple pose teaches proper alignment, balance, and the art of standing with awareness and intention.

Benefits

Improves posture and body alignment
Strengthens legs and core muscles
Promotes grounding and stability
Enhances focus and concentration
Reduces anxiety and stress
Builds foundation for other poses

Step-by-Step Instructions

Starting Position

Stand with your feet hip-width apart, arms at your sides. Distribute your weight evenly on both feet.

Engage Your Legs

Engage your leg muscles and gently lift your kneecaps. Feel your thigh muscles activate without locking your knees.

Lengthen Your Spine

Lengthen your spine and reach the crown of your head toward the ceiling. Imagine a string pulling you up from the top of your head.

Relax Your Shoulders

Relax your shoulders away from your ears. Let your arms hang naturally at your sides with palms facing forward.

Breathe and Hold

Breathe deeply and evenly. Hold the pose for 30 seconds to 1 minute, maintaining awareness of your alignment.

Modifications

For Balance Support

Stand with your back against a wall for additional support and to check proper alignment.

For Foot Issues

Place a folded blanket or yoga mat under your feet for extra cushioning if you have sensitive feet.

Precautions

General Safety

This pose is generally safe for most practitioners. Listen to your body and avoid forcing any position.

Balance Issues

If you have balance problems, practice near a wall or chair for support.