How to Do Tadasana Pose | Mountain Pose

Tadasana, or Mountain Pose, might look like you’re just standing there, but there is so much magic happening beneath the surface! It is the foundation of all standing poses and a beautiful way to find your centre. We love this pose because it reminds us that even in stillness, there is incredible strength and purpose.

This pose is all about grounding yourself and finding your natural alignment. It gently engages your legs, core, and back, helping you to feel taller and more open through your chest. It’s the perfect way to start your practice or to take a mindful moment during a busy day to simply breathe and reconnect with your body.

In this guide, we’ll walk you through how to feel into your own version of Mountain Pose, focusing on ease and steady breaths.

How To Do Tadasana (Mountain Pose)

Stand Tall and Grounded
Start by standing at the top of your mat with your feet about hip-width apart. Feel the weight of your body moving evenly through all four corners of your feet, really connecting with the earth beneath you.

Lengthen Your Spine
Imagine a golden thread gently drawing the crown of your head up towards the sky to lengthen your spine. Let your shoulders soften down away from your ears, allowing your heart space to feel nice and open.

Find Your Natural Alignment
Gently engage your thigh muscles and draw your navel slightly in toward your spine to support your lower back. There’s no need to over-effort here; just find a sense of stability and strength that feels sustainable for you.

Softly Open Your Heart
Let your arms hang naturally by your sides with your palms facing forward, or bring them to your heart centre if that feels more supportive. If you’re practising this as a part of a longer Yin Yoga session, you might choose to hold this stillness for a minute or two to really feel the grounding effects.

Breathe and Be Still
Close your eyes or soften your gaze on a single point in front of you. Take a few slow, deep breaths, feeling your belly expand as you inhale and soften as you exhale, soaking in the stillness of the moment.

The Benefits of Tadasana (and Yoga in General)

Practising Tadasana is such a beautiful way to check in with your physical body. It helps to improve your posture and alignment by strengthening the muscles in your back, core, and legs. By rooting down through your feet and lengthening your spine, you’re essentially teaching your body how to stand tall and move with more ease throughout your day-to-day life. It’s a foundational pose that builds the subtle strength and stability needed for every other pose in your practice.

Beyond the physical, this pose is a powerful tool for your nervous system. Because it requires us to be still and present, it naturally encourages mindfulness and helps to quiet a busy mind. The deep, conscious breathing we do here activates the parasympathetic nervous system, which is that lovely ‘rest and digest’ state that helps to lower stress and anxiety. It’s amazing how simply standing still can make you feel so much more energised and clear-headed.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding that unwavering sense of inner stability and calm, even when the world around you feels a little bit chaotic.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Virabhadrasana III Pose | Warrior 3 Pose
• How to Do Parivrtta Trikonasana Pose | Revolved Triangle Pose
• How to Do Adho Mukha Vrksasana Pose | Handstand

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla