Tadasana (Mountain Pose) Benefits, How to Do

Foundation of all the Standing Poses

tadasana pose
English Name(s)
Tadasana, Mountain Pose
ताडासन / Tāḍāsana
समस्थितिः / Samasthitiḥ
tāḍa: “mountain”
āsana: “posture”
sama: “upright”
sthiti: “stand”

What is Tadasana Mountain Pose

In most systems of Hatha Yoga, Tadasana (tah-DAHS-uh-nuh), or Mountain Pose, is seen as the most foundational pose in the entire practice. Mountain Pose is the basis of all yoga postures.

Also known as samasthithi, or equal standing, this yoga practice is essentially the simple act of standing up straight with an upright and alert posture, but like so many things in yoga, the details are limitless, and the simplest things are often the hardest to master. Tadasana is one of the standing poses.

This pose will translate into almost every other pose in practice. Sometimes in subtle ways, but often in self-explanatory ones. Tadasana is a starting position for many standing yoga postures.

Mountain Pose teaches us how to engage every muscle group in the body and articulate every joint complex to achieve a posture that allows energy and information to move freely through the body.

Most importantly, because Tadasana is a pose that directly translates into the basic movements and bodily positions of everyday life, it helps us to internalize positive patterns and retrain negative ones to remove the various strains on the body and mind created by inefficient posture.

According to research based on Tadasana, those who have difficulty sitting still for long periods might find the standing meditation posture more convenient and beneficial. Particularly if they are suffering from physical ailments such as arthritis, blood pressure problems, or numbness in their bodies while practicing seated concentration with minimal movement, it is recommended that you try upright postures instead- this will allow greater freedom of movement throughout each session without having any negative impact on your practice at all!

Muscle Focus

Plank Pose focuses on several muscles, such as

  • Leg Muscles (Soleus)
  • Back muscles (Rhomboids)
  • Chest Muscles (Pectoralis)

Ideal For Health Conditions

  • To improve body and mind coordination
  • To improve body weight distributed evenly.
  • It helps to align the spine.

10 Top Benefits of Tadasana or Mountain Pose

Benefits Of Mountain Pose

1. Tadasana Teaches us How to do all the Other Asanas.

The alignment cues and energetic principles learned in Tadasana translate to and are the foundation for virtually all other Asanas in yoga. Since it is one of the standing poses, Tadasana can be a foundation for most other standing poses. There are subtle changes in certain poses, but the bodily intelligence that you gain through practicing Mountain Pose will always be carried into other Asanas, even very complicated and difficult ones.

2. Tadasana Teaches us to Balance the Weight and Engagement of Both Sides of the Body.

How we sit, stand, and recline affects our physical and mental health.

When we keep the body’s weight over one foot or engage the muscles of one side of the body more than the other, we create patterns that can eventually lead to long-term dysfunction. Tadasana helps us to become sensitive to and ultimately correct these imbalances.

Foundation for all standing postures and improves posture, groundedness, stability, and confidence.

3. Tadasana Strengthens the Feet.

In Tadasana, we pay special attention to the feet. Creating a strong arch during the practice of Mountain Pose can help strengthen the feet of people with flat feet. Even among people with normal feet, you’d be surprised at how strengthening the feet can help you to move more effortlessly in almost all situations.

4. Tadasana May Help with Back Pain.

Learning how to align our pelvis and shoulder girdle brings intelligence, awareness, and mobility to the muscles that maintain the position of our spine. Practicing Mountain Pose can help us to move in ways that limit strain on the back and distribute the load evenly throughout the body when lifting objects or participating in strenuous activities.

5. Tadasana Helps us to Maintain Balanced Energy.

Our posture directly reflects our mental state. For instance, people who suffer from depression generally have a rounded back with their shoulders hunched forward. Learning to stand up straight with relaxed alertness will allow us to bring calmness and composure to our daily life. Tadasana helps us to cultivate energy without anxiety.

6. Tadasana Helps us to Breathe Freely.

The respiratory system cannot function adequately when the chest is chronically compressed. An upright posture allows for the expansion of the abdomen and rib cage in all directions, which encourages the lungs to expand in kind. This helps bring air to all of the tissues of the lungs and allows the efficient exchange of oxygen into the bloodstream.

7. Tadasana Increases Blood Flow

When Mountain Pose is performed correctly, all of the body’s muscle groups are articulated and engaged without tension. This brings blood into each of these areas, improving the efficiency of cellular function and removing toxins from the body. Though the process is subtle, learning to stand this way in daily life will strengthen and improve the function of our cardiovascular system.

8. Tadasana Helps to Improve Our Mood.

Enhanced breathing, increased blood flow, and an alert, responsive posture are all factors that affect our mood. Regular practice of Mountain Pose can help treat symptoms of mild anxiety and depression, especially when combined with a holistic yoga practice and a moderate lifestyle.

9. Tadasana Teaches us About the Subtle, Energetic Body.

Because Mountain Pose is a relatively simple pose that is immediately accessible to everyone with normal mobility, it allows us to fine-tune and deepen our understanding of the body not only on a physical level but on an energetic one as well. A mindful practice of Tadasana will teach us to recognize how the energetic sensations and the flow of energy in our body mirror our emotional and mental states and vice versa.

10. Tadasana Teaches us How to Bring Meditation Into Everyday Life.

Tadasana is a powerful meditation pose because it helps us to bring a meditative quality into the regular actions of ordinary life. It is very common in the Zen Buddhist tradition to practice standing meditation.

What are the steps of Tadasana Mountain Pose

Stand with feet hip-width distance apart with toes pointing forward. A more traditional alternative is to have the feet together with the big toes touching. Ideally, the heels should be touching as well, but for certain body types, it will be more comfortable to have them remain slightly apart. Take deep breaths throughout.

The knees should not be locked, and there should be a slight engagement in the thighs and navel center. The arms hang alongside the body, with palms facing forward to allow openness across the chest.

The chin should be parallel to the floor, creating a neutral curve in the cervical spine. As a result, the ears, shoulders, arms, hips, legs, and ankles should all be in one line. And the crown of your head rises toward the ceiling. Keep shoulder blades aligned with ankles. Body awareness is very important.

If the balance is an issue, it is acceptable to have the feet hip-distance apart at the beginning. After you start to master the posture, the balance will naturally improve, and you should be able to bring the feet together. Subtle modifications can help improve balance for beginners.

The most important part of Tadasana is the even distribution of the weight between both feet and between the four corners of the feet themselves. Focus on the sensations occurring on the bottoms of the feet; the weight should be in the center of the heels, the outside of the foot, and the balls of the feet, particularly the mound of the big toe.

Lift the toes and spread them before placing them back down on the floor. Pressing down through the big toe mound and the outside of the foot will create a strong arch through the feet. Make sure to keep feet hip-distance apart and keep breathing. Maintain body awareness and relax.

Engage through the quadriceps muscles at the front of the upper leg. This will lift the kneecap and prevent the legs from hyperextending.

Start to tilt the pelvis so that the tailbone moves down and slightly forward, and the top of the pelvis moves back and slightly down. Maintain a neutral position in the pelvis, so there is a sense of gentle extension in the lower spine.

Expand through the chest and upper back at the same time. The chest should lift without puffing forward. Maintain as much length in the spine as possible. Try not to arch the back.

The crown of your head should extend towards the ceiling as you roll the shoulders down and back. Try not to pinch the shoulder blades together. Instead, release your shoulder blades down your back. Keep a sense of subtle expansion through the upper back. Raise your arms overhead the ears with palms facing each other.

Let your arms hang naturally with the elbows slightly bent and the palms facing forward. Hold the head slightly back, with the chin level with the floor and the gaze straight ahead.

Keep breathing slowly and deeply through the whole trunk.

Maintain the posture and experiment with subtle modifications in the pose to observe their physical and energetic effects on the body. You can ask your yoga teacher which variations you can create.

Mental Benefits of Tadasana or Mountain Pose

  • Makes us mentally alert and clear-minded.
  • It improves the sense of balance.
  • It helps to improve coordination between the two sides of the brain.

The Bottom Line

Perfect for all levels, Tadasana is one of the basic yoga postures that provide a challenge and offer several physical benefits. The pose also helps create peace of mind with its steady yet relaxed nature that improves posture as well as other things such as balance or alignment while standing strong.

“Discover the power of Tadasana – the mountain pose – for inner strength and balance in your yoga practice! Ready to take your yoga journey to new heights? Enroll now in our online yoga courses and deepen your practice today! We offer a wide range of certified yoga programs, 200-Hrs RYT Yoga TTC and 300-HRS RYT Yoga TTC and much more.

1 sources
  1. https://www.researchgate.net/publication/334680595_Benefits_of_Tadasana_Zhan_Zhuang_and_Other_Standing_Meditation_Techniques
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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga International. She is known worldwide for her thought leadership in the wellness industry and was recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. She got the Top 100 Entrepreneur of Singapore award in 2022. Meera is a yoga teacher and therapist, though now she focuses primarily on leading Siddhi Yoga International, blogging and spending time with her family in Singapore.


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