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Tadasana – Mountain Yoga Pose

Tadasana is a grounding pose that allows you to be calm and sit quietly with your thoughts

Tadasana is a very simple and basic standing pose, where you plant your feet firmly on the ground, as your body stands tall, firm and straight.  It is also is also often used as a preparatory pose for many other standing asanas such as triangle, tree or warrior poses.

‘Tada’ means mountain 

‘Asana’ means posture.

This basic pose helps to improve posture and balance. While it may look easy, your whole body is actually being activated. It’s a very conscious pose that brings your mind inward to your breath, and outward to your physical body. When you are in this pose you are present, grounded, standing tall and connecting with your prana (breath) and awareness of self.  

How to Enter Tadasana pose

  • Stand with your feet hip width apart.
  • Lift and spread your toes and the balls of your feet, then lay them softly down on the floor. 
  • Rock back and forth and side to side, until you have even distribution of weight on both feet when at a standstill.
  • Engage your core, as though. you were drawing your belly button to your spine.
  • Have a slight bend in your knees.
  • Engage your thighs slightly and lift kneecaps.
  • Allow your arms to rest down by the sides of your body, palms facing forward.
  • Be present with your breath – nice and deep, in and out through your nose.
  • Spread your toes again, and stay grounded through all four corners of your feet.
  • Find your Drishti (a focal point to gaze at to help retain balance and your sense of calm) Or close your eyes if you feel safe, secure, and steady on your feet.
Tadasana, pose

You are engaged from the crown of your head, all the way down to your feet. Imagine a line of energy moving all the way up (or down, its your preference) through your body.


  • Improves your resting posture.
  • Tones and firms your belly and buttocks
  • Great for lengthening the body.
  • Can help improve digestive and respiratory systems.
  • Connection to breath and meditation.
  • Strengthens ankles and knees.
  • Helps relieve Sciatica.
  • Supports nervous system.
  • Eases anxiety and stress.
  • Helps maintain energy balance.
  • Increases blood flow.
  • Improve mood.


  • Dizziness.
  • Low blood pressure.
  • Insomnia.


  • You may like to have your feet closer together, it all depends on your balance and comfort.
  • Use a wall if you need the support for balance.
  • If you don’t want to stand, you can always do Tadasana laying on the floor, which is Savasana!  Now that is cool to know.

Always be kind to yourself, move with ease and grace.  You are the most important person in your life.


Written by Trudy Vains

Trudy Vains is an Author, Yoga Teacher, Reiki Master and Spine Fusion Warrior.

Trudy’s book “Fused” provides inspiration and reassurance to those facing spine surgery, as well as many examples of the importance of a positive mindset in overcoming challenges.


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