Mountain Pose (Tadasana)
Mountain pose is the foundational standing yoga posture from which all other standing poses are built. It targets whole-body alignment and postural awareness, engaging the legs, core, and back to promote upright stability and grounding.
How to do it
- Stand with your feet together or hip-width apart and arms resting at your sides.
- Distribute your weight evenly across both feet and all four corners of each foot.
- Engage your thighs slightly, lift your kneecaps, and lengthen your tailbone toward the floor.
- Lift your chest, roll your shoulders back and down, and extend the crown of your head toward the ceiling.
- Hold the pose for 30-60 seconds, breathing steadily, focusing on full-body alignment and awareness.
Form cues
- Distribute weight evenly across both feet
- Engage your thighs to lift the kneecaps
- Lengthen your tailbone toward the floor
- Roll your shoulders back and down
- Reach the crown of your head toward the ceiling
Breathing: Maintain a steady, rhythmic breath throughout the hold; avoid holding your breath.
Common mistakes
- Locking your knees, which puts unnecessary stress on the joint
- Slumping the shoulders forward, which prevents proper chest opening
- Shifting weight to heels or toes, which compromises your center of gravity
Muscles worked
Primary: quads. Secondary: glutes, abs, lower back.
Suggested sets & reps
Get fitter
3 sets x 45 seconds, rest 30 s
Lose weight
3 sets x 60 seconds, rest 30 s
Build muscle
3 sets x 60 seconds, rest 30 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your knees or lower back, ease off and stand with a softer, more natural posture.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Do I need a yoga mat?
A mat is helpful for grip and comfort, but you can perform this on any stable, non-slip surface.
Should my feet touch?
You can keep your feet together or hip-width apart; choose the stance that feels most stable for you.
How often should I practice this?
Mountain pose can be practiced daily to improve your posture and body awareness.