Tadasana - Mountain Pose

Tadasana is a beneficial pose to improve balance and posture.

Mountain Pose – Tadasana


Foundational Standing Pose


Muladhara/Root Chakra


Ada means mountain.

Benefits of Mountain Pose

Regular practice steadily and comfortably within a balanced yoga asana program: 

  • Stimulates the Muladhara Chakra and therefore balances the functions of your large intestines and adrenals
  • Strengthens your spine and improves balance and poise
  • Helps in neuro-muscular co-ordination
  • Increases strength, power, and mobility in your feet, ankles, thighs, and hips
  • Strengthens the tendons and the ligaments of the feet (helping to reduce the effects of flat feet)
  • Improves overall posture
  • Improves the harmony between the right and left sides of your body
  • Activates and rejuvenates your entire body
  • Harmonizes your body and mind
  • Improves concentration and mental faculties.

Instructions for Mountain Pose

How to come into the pose

  1. Stand straight, with the toes and heels of your feet together.
  2. Extend your arms to the ceiling, palms together, keeping your hands in line with your forehead.
  3. Look up in between your palms and close your eyes.

Coming out of the pose

  1. Gently bring your palms in front of your chest and open your eyes.

Alignment Cues for Mountain Pose

  • Both feet are together, toes and heels touching each other.
  • Arms are above your head, in line with your forehead.
  • Elbows are slightly bent, shoulders lifted only slightly.
  • Chin is slightly lifted, without dropping your head backwards.
  • Eyes are closed and the entire focus is on standing as still and stably as possible, avoiding any weight shift and movement.

Duration of Hold

  • Beginners: 30–60 seconds
  • Intermediate: 1–2 minutes
  • Advanced: 2–4 minutes


  • If closing your eyes provokes a sense of dizziness or struggle for balance, keep your eyes open and simply look at the eye-shaped space in between your palms.
  • If looking up results in tension or pain in your neck or shoulders, look straight forward and close your eyes.

Cautions and Contra-indications

  • There are no general contraindications for this pose.
  • This pose, even though it looks simple, becomes heavy after 30 seconds.
  • If you feel dizzy or start to sweat heavily, release the pose.

Relevant Poses

 You can move to various poses from this preparatory pose such as Sun Salutation.

For more yoga asanas and exercises, make sure to visit the  Arhanta Yoga Asana Guide!

Get a free copy of our Amazon bestselling book directly into your inbox!

Learn how to practice, modify and sequence 250+ yoga postures according to ancient Hatha Yoga principles.