Pose library›Standing
Beginner · Standing

Mountain Pose
Tadasana

A foundational standing posture for cultivating alignment, steadiness and awareness.

Instructional illustration of Mountain Pose
LevelBeginner
Pose typeStanding
Primary focusPosture, Balance

How to practice Mountain Pose

  1. Stand with the bases of your big toes touching and heels slightly apart, or keep the feet hip-width for stability.
  2. Spread the toes and distribute your weight evenly through both feet.
  3. Lengthen through the crown of your head while softening your shoulders away from your ears.
  4. Let your arms rest alongside your body and breathe steadily for five to eight breaths.

Practice tips

  • Keep the knees soft rather than locked.
  • Imagine your ribs stacking over your pelvis.
Practice note: Use a wall or chair for support if balance feels uncertain.
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