beginner · Tadasana
Mountain Pose
Tadasana
Animated Mountain Pose
Scroll to move from a neutral stand into Mountain Pose. With reduced motion, the final shape stays still.
Alignment cues
- Stand with feet hip-width apart and parallel
- Spread the toes and root evenly through the feet
- Lengthen the crown of the head toward the ceiling
- Relax the shoulders away from the ears
- Soften the knees slightly so the legs are not locked
Variants
- Heels together. Bring the inner edges of the feet together and soften the knees while keeping the ribs stacked over the pelvis
- Arms overhead. Reach the arms up with palms facing each other for an active mountain without changing the leg foundation
Mountain pose (tadasana)
Mountain pose looks simple because you are standing still, but it gives you a clear starting point before other shapes. It is a common way to begin a class or a home practice.
Why it helps
Yoga is generally considered a safe form of physical activity for healthy people when performed properly, under the guidance of a qualified instructor (Yoga: Effectiveness and Safety (NCCIH)). That overview also notes research on possible benefits such as stress management and balance in healthy adults.
When to use caution
Stay near a wall or chair if balance feels uncertain after standing for a while. Check with a clinician if you have balance issues, severe high blood pressure, knee or hip injuries, or glaucoma before loading standing work (Yoga: Effectiveness and Safety (NCCIH)). This page is not medical advice.
Practice with the atlas
Use the scroll figure to move from a neutral stand into mountain, then take five steady breaths before the next pose. Pair it with paced breathing from the home page breathing section when you want a short reset between desk breaks.