Pose Focus: Tadasana (Mountain Pose)

Exciting news: Today I’m debuting a new series for the blog. It’s called the “Pose Focus Series.” Each post will focus on a basic yoga pose and break it down detail by detail so it’s easy to understand.

We’ll start simple with Mountain Pose, or Tadasana.


Pose Focus Series: Focus on Tadasana, or Mountain Pose.


Okay, okay. I know it’s not the most thrilling of yoga poses. But stay with me. We can learn a lot from Tadasana.

“The most important yoga posture is the ability to stand on your own two feet.” Swami Kriyananda

Tadasana is the foundation for all standing poses. It often starts the practice and sets the tone for what follows. And we keep coming back to it over and over throughout the practice.


Why is Tadasana so important?

1. It can teach us neutral alignment (and good posture)!

Feet together, heels slightly apart. Ground through the feet. Lift your kneecaps. Long spine. Shoulders soft. Head aligned above collarbone. Lifted, open heart. This basic alignment can stay with you through the rest of your practice.

2. Root to Rise

Every yoga pose is built from the ground up. “Root to rise” is a popular theme in a lot of yoga classes, meaning we’re rooting to the ground and expanding our energy upwards at the same time. Tadasana makes it simple to put this idea into practice.

2. It teaches us to truly be in our body.

I see so many students in class use Tadasana as a time to fix their ponytail or re-adjust their tank top. This is a sign of not being fully present in the moment. We can look at Tadasana as a training in stillness and being comfortable in our own skin.

Correct alignment for Tadasana / Mountain Pose.


Put it into practice

Stand with your arms at your side. Close your eyes. Alternatively, you can bring your hands together at your heart in prayer position (this is called Anjali Mudra).

Broaden across your collarbone, relax your shoulders, and face your palms forward with your fingers spread wide. Bring your toes to touch, with the heels an inch apart. If you have trouble balancing, bring your feet hip distance apart.

Bring your pelvis to a neutral position and draw your belly in slightly.

Feel the mat (or carpet/kitchen floor/grass) under your feet. What does it feel like? Engage pada bandha (lift your toes, root down into the heel, ball, and outer line of the feet, feel your inner arches lift).

Rock your weight a little forward, and then rock your weight back. Play with this for a moment, and then find center again.

Imagine a long line of energy running up through your body and expanding out through the crown of your head.

Stand for a few moments, fully immersed in your experience. Notice your breath.

Once you can comfortably and confidently stand on your own two feet, you are in a better place to deal with whatever life throws your way.

Now I want to hear from you! What poses do you want me to break down for you? Comment below!


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Hi there, I'm Mikah!

I'm a yoga teacher + wellness expert serving Granbury, Texas. I'm passionate about inspiring people to move better, breathe better, and feel better. Here on my blog I like to share my top tips related to yoga and self-care. Enjoy!

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