(Tadasana): Techniques, Benefits, Variations

Level – Intermediate

Mountain Pose


Mountain Pose Prep & Practice


Breath is steady, legs, abdominals and arms energized and engaged, soften tops of shoulders away from ears. Find a comfortable standing position, and with the eyes closed, take a few deep breaths to come into your body with full awareness.


Stand at the top of mat, feet hip width apart, inside edges parallel. Lift and spread toes. Maintaining space between toes, ground feet, weight evenly distributed through all four corners of both feet. Thighs in a neutral position, the center seam of thighs point directly forward.


Engage thigh muscles, knee caps lifting slightly, inner thighs draw toward each other. Hips are level and point forward. Low abs firm in and up, knitting ribs, finding lengthen in front, sides and back of torso.


Arms gently rotate externally, palms face forward. Keeping the arms straight, pull your shoulder blades toward each other and down. Arms and hands energized, fingers spread. Shoulders stacked over hips.


Shoulders stacked over hips, inhale arms slightly forward and up over head. With your arms straight overhead, spread fingers, energizing hands and arms.


  • Squeeze block between thighs
  • Hands in prayer position (Anjali Mudra)
  • Use wall or chair for balance (balance issues)
  • Practice Tadasana in spine while seated (difficulty standing)

Physical, Mental and Emotional Benefits

  • Returns body to anatomical neutral
  • Strengthens small muscles in feet and ankles
  • Improves clarity and mental focus
  • Warms up thighs and tones low abs
  • Calming and grounding


  • Difficulty Standing (see modifications)
  • Balance Issues (see modifications)
  • Toe, Foot or Ankle Injuries

A Few Notes

Mountain pose is the foundation of all standing poses and is used for a moment of awareness in between postures. To practice mountain pose, stand with your feet comfortably apart. Keep your spine in a neutral position and your legs engaged. Keep your arms straight at your sides or hold your hands in prayer position, or the Anjali mudra. If this pose is too challenging for you, try the modifications listed above.

If this pose is too difficult for you, then you can try different variations and modifications to make it easier. If you cannot stand, then you can use a chair for this pose. If you use a chair, then keep your feet firmly planted on the ground and thigh muscles engaged. Sit up straight by using your core and back muscles to keep the spine in a neutral position. Pull your shoulder blades toward each other and keep your arms straight at your sides. With your eyes closed, take a few deep breaths. Let the top of your shoulders relax into the pose. Find your center and, if you’re comfortable with it, move into a quiet meditation.

Want more yoga pose tutorials? See more in my Yoga Pose Directory.

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