Tadasana

Mountain Pose

Mountain Pose demonstrated on a yoga mat

How to do Mountain Pose

  1. Bring your feet together, with your toes pointing forward.
  2. Spread your toes, then let them settle onto the mat.
  3. Ground both sides of each heel and the bases of your big and little toes.
  4. Lift your inner arches slightly without rolling onto the outer edges of your feet.
  5. Stack your hips over your ankles rather than leaning forward or back.
  6. Engage your thighs while keeping your knees free from locking.
  7. Let your arms hang beside you with your palms facing forward.
  8. Settle your shoulders over your hips, away from your ears.
  9. Lightly engage your abdomen and lift your chest without flaring your lower ribs.
  10. Look straight ahead with your chin level.

Benefits

Mountain is a moment to get familiar with how you stand. That awareness carries into the next standing pose.

Further reading: Mountain Pose

Variations

Separate your feet to hip-width if that gives you a steadier stance. Reach both arms overhead with palms facing each other, keeping your shoulders away from your ears.