Tadasana (Mountain Pose) is the most basic yoga pose. It often happens that when we talk about Yogasanas, the first name that comes to our mind is Tadasana. It doesn’t matter who we are teaching or discussing, whether it is a child or an old person, everyone can do it, who is not disabled.

Yoga has been in our practice for centuries. Moreover, it is proven that the benefits that yoga has on the human body cannot be achieved by any other physical activities. Tadasana is a basic standing yoga asana that is easy to perform and has many health benefits.

Tadasana Basics

  • Asana Name: Mountain Pose
  • Sanskrit Name: Tadasana
  • Pronunciation: Tad-a-sana
  • Other Name: Samasthiti 
  • Style of yoga: Hatha Yoga
  • Pose Type: Standing
  • Level: Beginner
  • Stretches: Knee, Ankle, Outer thighs, Arms
  • Strengthens: Back, Thighs, Knees, Ankles
  • Duration: As feel as comfortable


Tadasana is a classic pose that serves as the foundation of all standing yoga poses. This appears to be the basis of most yoga postures, from which alternative asanas emerge.

The name is derived from the Sanskrit words “tada” meaning “mountain” and “asana” meaning “posture”. A large part of standing asana is rotating a specific part of your body or an individual joint arising from Tadasana, while the alternate parts remain neutral.

This simple asana done while standing comes under the category of Hatha Yoga. There are no strict rules as to when to perform it. Anyone can do it anytime. However, if you want best results from the asana then do it early in the morning. This asana gives best results when done on an empty stomach or with a gap of 6 hours after meals. You can bring this same focus to more advanced asanas as well.

When you consciously practice Mountain Asana, you can correct muscle imbalances, improve posture, and deepen awareness.

While it might not involve complex movements, it provides a strong and stable base that helps in maintaining proper alignment throughout your practice.

Moreover, it is highly recommended in kids yoga sessions. Nowadays many schools organize various yoga sessions to make children aware of the benefits of yoga. Let us look at the steps and benefits to understand more and make people more aware.

Practice Guide for Mountain Pose (Tadasana)

Understanding the correct body positioning and alignment is fundamental to the successful execution of Tadasana. This guide provides practitioners with detailed instructions on how to position their feet, hands, and spine, emphasizing the importance of maintaining a stable foundation throughout the pose. Proper alignment not only ensures safety but also enhances the effectiveness of the stretch and strengthens the targeted muscle groups.

How To Do Tadasana or Mountain Pose

How to do Mountain pose ( Tadasana)

Here are the basic steps and key alignment points for Mountain Pose:

Start by standing:

  • Stand with your feet together or hip-width apart, depending on your comfort.
  • Distribute your weight evenly on both feet.

Align your body:

  • Engage your thigh muscles and lift your kneecaps to firm your thighs.
  • Tuck your tailbone slightly to engage your lower abdominals and lengthen your spine.
  • Roll your shoulders back and down, opening your chest.
  • Extend your arms alongside your body with your palms facing forward.

Engage your core:

  • Draw your navel in towards your spine, engaging your core muscles.
  • Keep your abdominal muscles firm but don’t hold your breath.

Align your head and gaze:

  • Keep your head in a neutral position, with your gaze forward.
  • Relax your facial muscles and jaw.

Distribute weight evenly:

  • Ensure that your weight is evenly distributed on both feet.
  • Lift your toes, spread them, and then place them back on the mat.

Root down and lift up:

  • Feel a sense of grounding through your feet as if they are rooted into the earth.
  • At the same time, lengthen your spine and reach upward through the
  • crown of your head.

Breath awareness:

  • Breathe naturally and focus on steady, deep breaths.

Follow-up Poses

Benefits of Tadasanan

The mountain pose also known as palm tree pose increase height and excellent among other yoga poses to increase height in developing children. Since it stretches most of the body from toes to fingers, thus it is helpful for individuals who want to increase their height.

By standing up straight gives extreme stretch to the body hence it is useful for the nerves. It gives ideal expansion to the nerves and muscles in such a way that it is helpful in working on various systems of the body.

If done well under proper instructions and guidance this asana treats problems like sciatica.

The pose is a must asana for all students as it enhances concentration and sharpens the mind. This posture allows you to remain alert.

This asana gives miraculous results for those who want to strengthen their legs. Like the stretch comes from toes to ankle and from shin bone to thigh. So it helps in gaining full strength of legs.

Tadasana helps in reducing the excess fat seen in various parts of the body.

Most people suffer from backache and that’s due to sitting for long hours or due to sitting in a bad posture. Tadasana helps in relieving from that pain.

Other Benefits

Builds mindfulness.
Steadies relaxing.
Firms mid-region plus backside.
Creates quality and adaptability all the while, particularly in the spine.
Soothes pressure, throbs, and torments all through the body.
Helps in enhancing the blood flow.
Expands vitality and eagerness.


  • The pose may not be gain full to individual who thinks that it’s hard to remain for long with feet together or something else.
  • The people who are suffering from a migraine or any type of headache will find it hard to perform.
  • People with backache and related problems should avoid this pose. However, they can perform it without giving much stress on the back.
  • People who suffer from sciatica should perform the pose under guidance. Since the effects can be adverse.
  • This asana is strictly prohibited for pregnant women.


Tadasana is a basic level Yoga pose which is a must for all the students and growing child as it adds various benefits to healthy living. However, it is also restricted for few but most of the folks can perform it easily.

You can also read:- Garudasana | Matsyasana | Bakasana | Ashwa Sanchalanasana | Hastapadasana | Savasana | Padmasana | Sukhasana | Gomukhasana |Bitilasana | Vajrasana | Bhujangasana | Virabhadrasana


May 15, 2024
SUP Yoga Poses: What is SUP Yoga And What Are Its Benefits?

Standup paddleboarding yoga (SUP yoga) is a water yoga sport born from surfing with modern roots in Hawaii in the[...]

May 09, 2024
7 Simple Yoga Poses For Beginners And Their Benefits

Yoga beginners' postures and foundational exercises provide the greatest long-term benefits with the least risk. Simple yoga poses can lead[...]

May 09, 2024
Get Rid Of Nausea With Yoga & Breathing Exercise

Nausea is a common thing, but excessive or frequent nausea can be dangerous for you. Therefore, it is necessary to[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional