Mountain Pose (Tadasana): How to Do It, the Tradition and Who Should Take Care

Tadasana, or mountain pose, is the basic standing posture of yoga. You stand tall with the feet together or hip-width apart, the arms by the sides and the weight spread evenly, and you simply pay attention to how you are standing. It looks like doing nothing, which is why it is easy to skip, yet many teachers begin and end a class with it.

This page gives the steps in plain words, says what the tradition teaches about the posture and how some teachers relate it to the doshas, and is clear about who should take care. It is a description of a traditional practice and not a treatment. Please read the safety notes for the whole section as well.

How to do it

1. Stand on a flat, non-slip floor with the feet about a fist apart, or hip-width if that feels steadier. Both feet point straight ahead.
2. Spread the toes and let the weight settle evenly across both feet, between the heel and the ball of the foot, and between left and right.
3. Soften the knees slightly so they are not locked back. Lift the kneecaps a little without gripping the thighs hard.
4. Lengthen the spine as though a thread were drawing the crown of the head upwards. Let the tailbone drop and the belly stay soft.
5. Let the shoulders roll back and down, the arms hang with the palms facing the thighs, and the neck stay long with the chin level.
6. Breathe through the nose in an easy, even way. Stay for five to ten slow breaths, or longer if it is comfortable, then relax.

If you sway or feel light-headed, stop, and sit down for a minute.

What the tradition says

The word tada means mountain in Sanskrit, and the posture takes its image from a mountain’s steadiness. Patanjali’s Yoga Sutras define a posture as one that is steady and comfortable, and tadasana is the simplest way to practise that idea. Teachers present it as the starting point from which the other standing postures grow, and as a way to notice habits such as leaning to one side or holding the breath.

Everything said about what the posture does for the body belongs to teaching tradition. Teachers speak of improved posture, a sense of grounding and calmer attention. These are descriptions of how people feel and what tradition holds, not medical outcomes.

Tadasana and the doshas

Yoga and Ayurveda are separate traditions, and the matching of postures to doshas is a teaching convention of modern teachers, not something the classical medical texts set out and not something tested by research. With that said, here is how it is commonly put.

• Vata, the principle of movement, is said to be restless and light. Teachers suggest that long, quiet standing with attention on the feet and the breath suits the grounding they associate with this type. Read about vata.
• Pitta, the principle of heat and sharpness, is said to be driven. Teachers suggest holding the posture without striving, so that it is a rest rather than a test. Read about pitta.
• Kapha, the principle of structure and heaviness, is said to be slow to start. Teachers suggest standing tall with the chest open and the breath a little fuller, as a way to wake up. Read about kapha.

You do not need to know your dosha to practise tadasana, and none of this should override how your own body feels.

Who should avoid it or take care

Standing still can be harder than it seems, and a few groups should take care.

• People with low blood pressure, or who tend to feel faint on standing, should stand near a wall or chair and avoid locking the knees.
• People with heart or circulation problems, dizziness or balance difficulty should ask a doctor first.
• Anyone with knee, hip, ankle or back pain should keep the knees soft, shorten the time and stop if pain increases.
• In pregnancy, keep the feet wider apart for balance and avoid standing very still for a long time. Ask your doctor.
• Anyone who is unwell, has just eaten a heavy meal or is dehydrated should wait.

A gentler option

If standing is tiring or unsteady, do the same practice seated in a firm chair with both feet flat on the floor, the spine tall and the hands resting on the thighs. Or stand with your back lightly against a wall and your heels a little forward of it, so the wall tells you when you are aligned. You can also stand for only five breaths and build up slowly, according to the classical idea of working well within your strength, as described in exercise by dosha.

What research says

There is little research on tadasana by itself. Studies of yoga as a whole, which include standing postures, suggest modest benefits for stress and for chronic low back pain, and the quality of those trials varies. The US National Center for Complementary and Integrative Health describes yoga as generally safe when taught properly, with sprains and strains the most common injuries. Nothing in the research shows that mountain pose treats any condition.

Making it part of your day

Many people practise tadasana for a minute before a longer session, or while waiting for a kettle. Pair it with the habits of the morning in waking and brahma muhurta if you like a calm start. A short set of postures that includes it is in the yoga sequence tool, and the next posture to learn is often tree pose. Do not practise on a full stomach.

The standing practice above is described as a tradition, not as medical advice. The medical disclaimer sets out the limits of this site. Check with a doctor first if you have a health concern. A registered Ayurvedic practitioner is the person to see for Ayurvedic treatment.

Frequently asked questions