Yoga Foundations: Mountain Pose Basics and Benefits

Mountain Pose

This is the starting position for many standing postures and is also used as a transitional position between standing postures.  It is easy to bypass this posture in your practice, however it is a posture and even on its own has many benefits. 

My tip: try to stay present and fully connect in Tadasana.  You will quickly notice how this awareness of subtleties benefits your practice as a whole.


  • Stand with your feet parallel to each other and maybe touching the inside of the big toes and heals together.  Lift the toes and then spread them wide including the connecting bones in the front half of the foot.  With your feet stretching and widening, return the toes to the mat and lift the arches of the feet by pulling the muscles of the inner ankle gently upward.
  • With your weight evenly distributed across both feet, engage your thigh muscles just enough to pull the knee caps up.  Inner thighs are also active and rotate inward slightly.
  • Activate the muscles of the pelvic floor and core, drawing the navel towards the spine while at the same time scooping the tailbone in a subtle movement, visualizing your tailbone rooting downward.
  • From this rooted position, visualize your vertebrae stacking one on top of the other, following the natural s-curve of the spine, all the while the muscles of the abdomen and back are supporting you.
  • Roll your shoulders down and back, opening and lifting the chest slightly.
  • Feel your head balancing lightly on top, chin parallel with the floor, and the crown of the head is centered over your hips.
  • Hands are positioned by your side, palms facing outward in a nice, open and anatomical position for the shoulders.  Alternately, you can bring your palms together in the center of your chest, a position known as anjali mudra (mudras are symbolic gestures or positions of the hands), namaskar, namaste or prayer position.


  • Improves posture.
  • Strengthens core muscles – pelvic floor, abdomen and back.
  • Therapeutic for flat feet, backaches and sciatica.
  • Strengthens thighs, knees and ankles.


“Mountain pose teaches us, literally, how to stand on our own two feet…. teaching us to root ourselves into the earth…. Our bodies become a connection between heaven and earth.”  ~Carol Krucoff




Rock Your Tadasana

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Original photo courtesy of Anna Ferguson with addition design & magic by Adam Fields.

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