Step by step guide to Mountain Pose | Tadasana


Mountain Pose or Tadasana in Sanskrit is a very common pose in our MerryBody Online Yoga Classes. And it really is a simple yoga position BUT it’s also very easy to get it wrong. It’s also the foundation move for many other standing yoga poses, so really, Mountain Pose is an essential part of any Yoga practice. When we get Tadasana right, we are more likely to get other standing poses right. 

And although we go on about how it’s not about what your yoga practice looks like, it is important to get our technique and form correct. When we work on technique this leads to fewer injuries and a more confident pratice. 

We go through the set up whenever we teach it in our classes but here are all the steps to get your Mountain Pose set up on point. 

Mountain Pose step by step to get your technique right.

  1. Let’s start at the bottom, stand with your big toes touching, heels slightly apart. Another option, feet parallel, hip-width apart. Choose the option that feels better for you.
  2. Take a moment to really feel the soles of your feet on the floor, on the mat, on the earth. Feel the connection, the strong foundation. Make sure there is a slight micro bend in the knees, don’t lock them out. Draw the belly button in and up, without puffing out the ribs. Shoulders draw back and slightly down. Feel your heart (chest) open.
  3. Allow your arms relax beside your sides, palms facing inwards or forwards.
  4. Gaze out to the horizon line, chin parallel to the earth and breathe.

Like all Yoga Poses… there are many health and well being benefits. Each pose is a little different and has a different benefit to offer you. 

Mountain Pose benefits

As we already mentioned, Mountain Pose is a base of many other Yoga poses. It also really helps you step into the Yoga Zone, it’s a pose that signifies…

‘here I am, doing Yoga, present and giving myself time to focus on me and my health’

Mountain pose draws your focus and concentration to the present and can help alleviate stress and anxiety. This pose also really helps you connect to your body on a physical level. It brings attention to your posture so you can make any adjustments, it also strengthens your thighs, knees, and ankles. It helps with balance (especially important as we age). We could go on and on… and this is just ONE Yoga pose! 

If you’re a MerryBody member you can work on your Mountain Pose in hundreds of classes! But how about you try Blossom Yoga? Or Feel Your Power Yoga! Hmm what about Strong and Balanced Yoga? There really are so many great classes to try. 

In the below video tutorial (also inside MerryBody Online Studio) Carla takes you through the Sun Salutation movement sequence. Within this flow, you do Mountain Pose. Watch and practice with us. If you have any questions or something doesn’t feel quite right, let us know! 


If you’re excited to dive deeper into your Yoga Practice join us inside MerryBody Online Studio. Be part of a supportive and active online community. MerryBody combines Yoga and Pilates with the mindset work of self-belief, body confidence, and self-acceptance.

It’s a tool that helps you work out in a way that makes you feel good about yourself. Start your free trial today and get unlimited access to hundreds of online classes. Sign up over here.

Always merrymaking,
Emma + Carla

yoga over 60s

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