How to Achieve the Perfect Mountain Pose

Tadasana or Mountain Pose is a beginner yoga pose that sets the tone for how to properly achieve the remaining poses within any yoga sequence. It may seem like a simple and inactive pose but it is quite the contrary. This pose requires full engagement of your body and concentration to move through other poses as well. 

Young woman doing yoga in the park in a Mountain pose - Mountain Pose - Yoga - ILYNSI Yoga


  • Tones the abdominal muscles
  • Maintains proper alignment of the spine by keeping it erect and elastic
  • Protects the hip joints and feet from becoming loose
  • Prevents fatigue and a dull mind

The Pose

  • Stand with feet together, toes spread wide, and ankles touching
  • Keep the arch in the feet and press all four corners of the feet into the floor
  • Activate the quadriceps by lifting the kneecaps, rotating the thighs inward
  • Tuck the tailbone under, engage the buttocks and abdominal muscles
  • Open the collarbones and slide the shoulder blades down the back 
  • Extend the arms straight along the sides of the body or upwards to the sky keeping them active
  • Keep the spine long, the crown of the head reaches up, and the gaze is forward and steady

Breaths: Aim to hold for 5 to 10 breaths

Avoid: If you have headaches, insomnia, and/or low blood pressure

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