Yoga Posture Guide - The Mountain Pose (Tada-asana)

The Mountain Pose (Tada-asana)

Translation: The Sanskrit word tada means mountain. This posture is also known by the name samasthiti-asana. Sama means unmoved, equilibrium, and sthiti means standing upright or firmly, abiding, remaining, thus samasthiti means standing firmly without moving.

Pronunciation: ta-dah-sa-na

Difficulty: (1)

The Mountain Yoga Pose is a great way to learn proper posture, alignment, and balance, and to develop strength in all the muscles needed for upright yoga positions. But we'll admit it kind of just looks like standing.

Many common ailments and discomforts can be traced to poor posture. If the spine is not properly aligned or if there is tightness or stiffness in the back, the result is often an imbalance in the body. When this imbalance becomes chronic many kinds of disorders arise in the organs, glands and nervous system.

Performing the tada-asana allows one to observe one's posture closely and clearly recognize those problems which get masked or ignored by day-to-day activities. As the posture is held and the breath, mind, and body is quieted various effects will surface to indicate difficulties with the spine. Favoring one foot over the other, shifting back and forth, drooped shoulders, tightness in the neck and upper or lower back, and various other physiological disturbances may appear indicating the need for further yoga practice.

The proper execution and continual practice of the tada-asana along with other postures helps to re-train the body to stand correctly and reverse the negative effects of poor posture.

When the tad-asana is performed properly and the mind is focused and free of distraction, the body is experienced as being rooted firmly to the earth and as steady and motionless as a mountain.

Benefits of Mountain Yoga Pose

A correctly executed Tadasana will use every muscle in the body. It improves posture and, when practiced regularly, can help reduce back pain. This pose strengthens the thighs, knees, ankles, abdomen, and buttocks. It is also helpful for relieving sciatica and for reducing the effects of flat feet.

The Mountain Pose (Tada-asana) Instructions

  1. Stand with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inward. 
  2. Slightly tighten or flex the muscles in the knees, thighs, stomach, and buttocks maintaining a firm posture. The balance you weight evenly on both feet. 
  3. Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible. See video
Duration/Repetitions: One repetition for several minutes is advisable. The tada-asana is also recommended prior to and following any other standing posture.

Contraindications and Cautions

A headache
Low blood pressure

Modifications and Props

You can check your alignment in this pose with your back against a wall. Stand with the backs of your heels, sacrum, and shoulder blades (but not the back of your head) touching the wall.


You can alter the position of your arms in a variety of ways; for example: stretch the arms upward, perpendicular to the floor and parallel with each other, with the palms facing inward; interlace the fingers, extend the arms straight in front of your torso, turn the palms away, then stretch the arms upward, perpendicular to the floor, so the palms face the ceiling; cross the arms behind your back, holding each elbow with the opposite-side hand (be sure to reverse the cross of the forearms and repeat for an equal length of time).

Beginner's Tip: You can improve your balance in this pose by standing with your inner feet slightly apart, anywhere from 3 to 5 inches.
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