Tadasana

- Mountain Pose -

Yoga Asana Categories:

Standing Pose

Introduction & Meaning

Tadasana comes from the Sanskrit words Tada (mountain) and Asana (pose). Known as the “Mountain Pose,” it symbolizes stability, grounding, and inner strength. Though it looks simple, this posture is the foundation of many standing yoga asanas.

Step-by-Step Instructions

Stand upright with your feet together or hip-width apart.
Spread your toes and balance your weight evenly on both feet.
Engage your thighs slightly and lift your kneecaps.
Keep your spine tall and shoulders relaxed.
Lengthen your neck, with your chin parallel to the floor.
Inhale deeply and raise your arms overhead (optional), palms facing each other.
Stay in the pose for 30 seconds to 1 minute, breathing calmly.

Alignment & Breathing

Keep your weight balanced equally on both feet.
Engage your core muscles gently.
Breathe naturally and feel the body lengthening upward with every inhale.

Benefits

Improves posture and balance.
Strengthens legs, thighs, and core muscles.
Increases body awareness and stability.
Calms the mind and improves focus.

Precautions & Contraindications

People with low blood pressure should avoid holding the pose for too long.
If you feel dizzy, return to a resting position.

Modifications & Variations

Beginners can keep feet slightly apart for more stability.
Advanced practitioners can close their eyes to challenge balance.
Can be practiced with arms in prayer position at the chest instead of overhead.

International Appeal

This pose is universal and easy for everyone, regardless of age or experience. It teaches grounding and calmness—qualities needed in modern lifestyles around the world.

Practical Tips

Practice in the morning to feel energized and centered for the day.
Use Tadasana as a starting point before moving into other standing postures.
Focus on mindfulness: feel like a strong, rooted mountain with each breath.

Visual Guidance

In the picture, look at the hand position, which shows the body alignment that will help beginners follow correctly.

Introduction & Meaning

Vrikshasana comes from Vriksha (tree) and Asana (pose). This balancing pose symbolizes stability, strength, and rootedness.