Mountain Pose
Tadasana
Mountain Pose (Tadasana) sets the neutral blueprint for every standing shape. Tada means mountain—steady, upright, and unmoved—so we ground through the feet while lifting through the spine to feel both rooted and light.
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How to Perform
- 1
Stand tall with big toes touching or feet hip-width, spreading the toes and anchoring all four corners of each foot.
- 2
Engage the quadriceps to lift the kneecaps, draw inner thighs back, and firm the outer hips.
- 3
Lengthen the tailbone toward the heels, tone the low belly, and broaden across the collarbones.
- 4
Reach the arms long beside the body or overhead with palms facing in, keeping ribs stacked over hips.
- 5
Soften the jaw, lengthen through the crown, and breathe evenly while feeling equal weight through both feet.
Benefits
- Retrains healthy standing posture by distributing weight evenly through the feet.
- Strengthens legs, core, and back line to build balance and stamina.
- Encourages spinal lift, steady breath, and mental clarity for grounded focus.
Alignment Cues
- Stack ears over shoulders, shoulders over hips, hips over ankles.
- Keep weight evenly distributed front to back and side to side.
- Maintain neutral pelvis with tailbone reaching toward the heels.
- Broaden collarbones and keep chin level with the floor.
Common Mistakes
- • Leaning weight onto heels or toes
- • Locking knees backward
- • Arching lower back excessively
- • Holding tension in shoulders or jaw
Contraindications
- • Uncontrolled low blood pressure
- • Recent foot, ankle, or hip injury that limits weight-bearing