How to do Tadasana (Mountain Pose) and its Benefits

In this era of sedentary lifestyle, many of us experience back pain or stiffness in muscles due to various reasons. But, thanks to our ancient yogis that we can strengthen our core and weak backs just by practising yoga regularly. Tadasana is a powerful standing pose which acts like a mother of all asanas. Many of the standing poses evolve from the Tadasana Pose. This pose is very easy and can be practised any time of the day. This asana is a must for people doing a long hour desk job. It improves your posture and stretches your whole body.

Tada-Mountain | Asana-Pose

This asana is pronounced as tah-DAHS-anna, Sanskrit- ताडासन. Tadasana is also known as Samasthiti which means a balanced state in Sanskrit. Tadasana is a fundamental or base pose for all standing and inversion yoga poses like Handstand or Headstand pose. It’s always important to learn how to do this pose correctly so that you can practice other standing yoga poses more easily and comfortably.

Benefits of Mountain Pose

  • This pose helps to improve the balance, concentration and body posture.
  • Reduces flat feet and alleviates sciatica problems.
  • Increase your height in the formative years if practised regularly.
  • Strengthens your knees, thighs and ankles with regular practice.
  • Regulates nervous, respiratory and digestive system of your body.
  • Stretches and tones your buttock and abdomen muscles.
  • Brings flexibility to the spine and calms your mind.


If you have any recent medical concerns, discuss with your doctor before practising this yoga pose. Since this is a balancing posture, practitioners suffering from a headache, migraine, insomnia (sleep-related disorder), low blood pressure or dizziness should not practice this pose.

Steps to do a perfect Mountain PoseMountain Pose.jpg

  • Stand with your feet together and your arms alongside your body.
  • Ensure To make your thigh muscles firm. Now, gently lift your kneecaps, but make sure that you are not making any pressure to the lower part of your belly.
  • When you lift the kneecaps, make sure to strengthen the inner arches of your inner ankle.
  • Turn your upper thighs inward and elongate the tailbones such that it will be towards the floor.
  • Lift your pubis closer to the navel. Look upward towards the ceiling or open sky.
  • Inhale and gently raise your shoulders, arms and chest upwards and stretch fully.
  • Now, raise your heels and ensure that the weight of your body rests on your toes.
  • You must feel the stretch in your body starting from your feet to the crown of the head.
  • Hold this posture for as long as you feel comfortable and then exhale and release.


If you want to deepen the stretch, then extend your arms upward so that they are perpendicular to the ground and parallel to each other. Ensure that your palms are facing each other. You can also interlace your fingers and stretch your arms upwards. Moreover, you can also cross your arms behind your back such that each palm can hold the opposite elbow. For a greater challenge, close your eyes. Pregnant women should widen their stances as much as necessary to feel stable in this posture.


Beginners might find it difficult to balance in this posture. To improve your balance, stand with your feet hip-distance apart until you get comfortable. Regular practice will bring balance and flexibility and you can practice this posture perfectly. You can practice this pose while walking, running or standing in the queue. Once you will achieve the correct alignment, you will find yourself sitting and standing throughout the day without any back pain or stress.

This pose helps to create space within your body and allows the internal organs to work more efficiently by improving the blood circulation and respiratory system in the body.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

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