Tadasana (Mountain Pose) – Complete Step By Step Instructions And Benefits


Tadasana is the simple and common standing yoga posture.

Tadasana looks simple but is the foundation posture of almost all the standing and inversion yoga asanas.

It is also incorporated as a resting posture and considered as a pose that will enhance your posture if done correctly.

You can tell that Tadasana is the nucleus of each and every other standing posture.

Hence, there arises a need to do master it in the right way.


Mountain Pose

Meaning of Tadasana

The name Tadasana comprises of two Sanskrit words - Tada meaning ‘Mountain' and Asana meaning ‘Posture' or ‘Seat'.

Hence, Tadasana by itself means Mountain Posture.

That is why, Tadasana is also referred to as ‘Mountain Pose'.

The basic objective of Tadasana is to harvest the strength, balance and peace very same like a mountain.

Before doing Tadasana

Tadasana is a very beginner asana.

However, you must understand that, with this simple yoga posture you are stacking each and every individual bone of yours, starting from the bottom of your toe to the top of your head, one above the other.

Doing it correctly and regularly will align your posture to perfect.

Hence, before doing Tadasana, make sure you get into a really attentive state as this decides your following asana's starting position and determine your body alignment.

Second, you can practice Tadasana even after taking in food.

BUT, if you are going to follow Tadasana with other yoga asanas, there must be a minimum time difference of 4 hours between consuming food and performing Tadasana.

How to do Tadasana - Step-by-step Instruction

Here is the step by step guide in order to perform Tadasana.

  • Stand erect on your yoga mat with your feet hip-width apart.
  • Lift your toes upward to check if the four corners of your feet are connected to the ground. The four corners are namely the big toe's ball joint, the pinky toe's ball joint and the two back corners of your heels.
  • Once you are sure, stretch your toes to relax it and place it down on the ground. 

You have now set the foundation of the asana perfectly. Let's go ahead!

  • Draw the energy from your feet to the top of the head through your legs, thighs, groin, the pelvis area, spine and neck.
  • Let the hands hang freely at your sides with the fingers pointing downwards and the palms facing either inward or forward.
  • As you breathe in, lift your kneecaps and squeeze your quads inward.
  • Lift your chest up by opening your shoulders outward which must naturally stretch your heart.
  • At this point, tuck your tailbone in backwards so that it meets your pubis bone of the pelvis. This, in turn, will casually engage your belly without any need for an external force.
  • Lift your head slightly upwards.
  • Slowly, breathe in!
  • Now, balance the top of your head in line with the centre of the pelvis.
  • Hold the position for a few seconds.
  • Exhale slowly!


  • Feet sternly gro​​​​unded
  • Top of your thighs squeezed inward
  • Tailbone meeting the pelvis
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    Chest stretched outwards
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    Shoulders open
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    Arms hanging beside your torso
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    Long neck securely lengthening through the crown of your head
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    Head is over your heart
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    The heart is over your pelvis

Deepening Tadasana

Standing in Tadasana, you can close your eyes and feel grateful for all the good things blessed upon you.

Now, you can open your eyes and focus on an imaginary ‘Drishti'. Drishti refers to the focal point here.

In Tadasada, the Drishti is the end of your nose (Source).

So, think of an imaginary heart or dust or anything for that matter at the end of your nose and focus on it for a few seconds without any force.

This takes the asana to the next level making you self-centered with the posture.

Closing your eyes while in Mountain Pose may make you wobble in the initial stages of practice. But that's always fine. Just try your best to balance your position.

Different variations

Tadasana Variations

The very basic variation includes the various positions of your arms. Here are a few positions you can consider.

  • You can join your palms together in the Namaste posture touching your breastbone with the thumbs at the centre of your chest (Anjali Mudra).
  • The other great variation can be taking your arms back with the fingers interlaced below your tailbone. With this position, stretch your shoulders further and open your chest more. You may deepen this position by joining your palms together if possible; else maintain your wrist nice and square.
  • You can also lift your hands straight above your head with the arms perpendicular to the ground and palms facing each other. Here, you can also try a variation by interlacing your fingers with the forefingers pointing upwards.
  • Hand Pointing Right
    Also, you can try interlacing your fingers and lift your arms above so that the palms face upwards.
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    As another variation, you can cross your arms either behind your back or above your head and use your palms to touch each of your opposite elbows.


The simple standing posture, Mountain pose, offers many good benefits. Some of the top benefits are mentioned below.

  • Tadasana engages all the three bandhasUddiyana Bandha (Abdominal Bandha), Mula Bandha (Root Bandha) and Jalandhara Bandha (Chin Bandha).
  • The asana balances root chakra, thereby, laying the foundation to expand your life.
  • It perfects your body posture and improves the body balance.
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    The asana is a great posture for overcoming sciatica pains.
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    The foundation parts of your body namely knees, thighs and ankles become stronger as practice Tadasana regularly.
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    This yoga posture tones your belly and glutes.
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    This simple standing yoga pose prevents flat feet and gives more agility to your spine.
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    Teens in their developmental years can practice Tadasana to grow taller.
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    It also regulates your digestive, nervous and respiratory systems.

Preparatory poses

You can perform the following poses to prepare for Tadasana.

  • Adho Mukha Svanasana (Downward-Facing Dog Pose)
  • Uttanasana (Forward-bending Pose)

Follow-up poses

Tadasana can be a preparatory pose for the following Asanas.

  • All Standing Poses

Who should not do Tadasana

Refrain from doing Mountain pose if you suffer from:

  • Insomnia
  • Headache
  • Low blood pressure
  • Long-lived shoulder injury