Pose library · Tadasana · reviewed by a teacher
Mountain Pose (Tadasana)
Tada means mountain and asana means posture. You stand still and upright, steady at the base and tall at the top, the way a mountain sits on the land.
Pronunciation and meaning
Tadasana: tah-DAHS-uh-nuh. Four syllables, with the stress on the second.
Tada means mountain and asana means posture. You stand still and upright, steady at the base and tall at the top, the way a mountain sits on the land.
How to do Mountain Pose
- Stand with your feet hip-width apart, or with the big toes touching if that feels steady, and the outer edges of the feet parallel.
- Lift and spread the toes, then lay them back down. Feel the weight across the base of the big toe, the base of the little toe and the centre of the heel.
- Keep the knees straight but not pushed back, and let the thighs firm gently.
- Stack the pelvis over the ankles, the ribs over the pelvis and the shoulders over the ribs, without tucking the tailbone hard or sticking the bottom out.
- Let the arms hang by your sides with the palms facing in or slightly forward. Lengthen the back of the neck so the chin stays level.
- Stand for five to ten breaths, noticing where the weight wants to drift.
Teacher's note from Joahnna Lee
“Stand the way you would if nobody was watching, then make one small change at a time. Mountain is about noticing, not posing.”
“Imagine a thread lifting you from the crown of the head while the feet stay heavy. Both at once.”
“Let the shoulder blades slide down the back without pinching them together. I want them soft and wide, not pulled back like a soldier's.”
Make it easier
- Stand with your back near a wall, heels a few centimetres away, to feel whether you lean forward or back.
- Hold a block between the upper thighs and squeeze it gently to feel the legs engage.
- Widen the stance if balance feels uncertain, or rest a hand on the back of a chair.
- Practise it seated on a chair, feet flat and spine tall, if standing for long is tiring.
Pregnancy and after birth
Pregnancy. Adapt. Stand with the feet wider apart to make room for the belly and to steady yourself, and let the tailbone stay natural rather than tucked. Stand near a wall if you feel light-headed. Check with your OB or midwife before you start.
After birth. Adapt. Once your doctor or midwife has cleared you to exercise, Mountain is a quiet way to notice how you are standing again. Carrying a baby often draws the shoulders forward, so use it to check in, not to criticise yourself.
Expecting? Joahnna Lee Yoga has notes on adapting each trimester.
Common mistakes
- Locking the knees back, which tips the weight into the heels and the lower back.
- Tucking the pelvis hard to flatten the lower back.
- Puffing the chest up and squeezing the shoulder blades together.
- Letting the weight live in the heels or on the outer edges of the feet.
Mountain Pose looks like standing still, and it is. It is also one of the first poses beginners are taught, because the standing poses that follow build on the same feet, legs and spine.
It is a good place for beginner-friendly yoga to start, because every standing pose is easier once you know how you stand. If you are new to classes, what to expect in your first yoga class covers the rest.
Mountain is where every shape on the standing poses page, two lines on each begins and ends.
Step the feet wide and reach the arms out, and Mountain becomes Star Pose, the extended mountain. Mountain is also a good check after gentle neck exercises like chin tucks, to feel the head stacked over the shoulders.
Mountain Pose questions
What is the point of mountain pose?
It is the starting point for most standing poses and a place to learn where your weight sits. Shapes such as Tree Pose and Chair Pose begin and end in it, so the habits you build here carry straight into them.
Should my feet be together or apart in mountain pose?
Both are common. Feet together is the classical version; hip-width apart is steadier and suits most beginners, pregnant students and anyone with tight hips. Choose whichever lets you stand evenly.
How long should you hold Mountain Pose?
Usually five to ten slow breaths, at the start of class or between standing poses. Use the time to check your feet, knees, pelvis and shoulders from the ground up. You can also stand in it for a minute or two on its own as a short posture check during the day.
Where should your arms be in Mountain Pose?
Classically the arms rest by the sides, fingers pointing down, with the palms facing the thighs or turned slightly forward to open the chest. Some classes bring the palms together at the chest or sweep the arms overhead, which turns it into Upward Salute.
What is the difference between Mountain Pose and Samasthiti?
Samasthiti, equal standing, is the name Ashtanga classes use for the standing position at the start and end of each Sun Salutation. It is essentially the same shape as Mountain Pose. Some teachers use the two names interchangeably, while others add small differences in where the feet and hands go.