Tadasana : Mountain Posture

Tadasana is a parent posture from which other standing postures are initiated. It is one of the simplest yet most profound and difficult postures to understand.


  • Stand with your feet hips width apart (for beginners)
  • If thighs collapse with each other stand with hips apart
  • For advanced practitioners feet together
  • Elongate the neck of big toes and spread pinky toes out to the sides
  • Press the outer heels and lift inner ankles up
  • Pull the knee caps up
  • Hit the thigh bones back
  • Tuck the tail bone in
  • Lift the pubis up
  • Frontal lower ribs should be soft and relaxed
  • Pull shoulders back and down
  • Elongate both sides of the neck
  • Lift the back of the head from occipital bone
  • Lift the crown of the head up
  • Wear a gentle smile
  • Jaw and tongue should be relaxed
  • The practice of Tadasana as an individual posture is a must and should not be taken for granted

 Variations :

  • Push the sacrum against the wall for yoga practitioners who have an arched lumbar spine or weakness in the abdomen
  • A belt around ankles can be placed for yoga practitioners who have flat feet and dropped ankles
  • A soft block in between knees can be placed for hyperextension originating from the inner knees
  • A belt wrapped around the knees for hyperextension
  • Soft block under armpits for imbalance in shoulders


  • Tones leg muscles and make lower body joints healthy and strong
  • Brings evenness in lower body joints specially subtalar joint
  • Prepares the spine for other yoga postures
  • Helps in maintaining the awareness of the pectoralis muscles and other accessory muscles which are used in pranayama
  • Builds confidence and mental clarity when the gaze is neutral and stable in Tadasana

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