Tadasana: How to Stand in Mountain Pose

Yoga poses 4 illustrations Updated 2 Nov 2026

Tadasana is the basic standing pose of yoga: feet grounded, legs active, spine tall and shoulders relaxed. In English it is called mountain pose, because you stand as steady as a mountain. In many Indian schools, tadasana also refers to the palm tree version, rising onto the toes with arms stretched overhead, since tada can mean palm tree.

It looks like ordinary standing, but done carefully it teaches the alignment that every standing pose builds on. Below you will find the steps, both versions, the benefits, and the small mistakes almost everyone makes at first.

Sanskrit: Tadasana (tada: mountain or palm tree)
Other names: Mountain pose, samasthiti, tarasana
Level: Beginner
Hold: 5 to 10 breaths
Good for: Posture, balance, body awareness
Careful with: Tiptoe version if balance is poor

Tadasana yoga pose step by step

Step to the top edge of the mat, feet side by side or slightly apart, toes facing straight ahead.
Spread the toes and spread your weight across both feet.
Gently firm the thighs and lift the kneecaps without locking the knees.
Lengthen the tailbone down and lift the lower belly slightly.
Lift the chest, let the shoulders roll back and down.
Arms rest by the sides, fingers long.
Balance the head over the shoulders, chin level. Breathe slowly for 5 to 10 breaths.

Tadasana (mountain) in pictures

Tadasana mountain pose standing straight with feet together and arms by the sides — Level
Beginner
Hold
5 to 10 breaths
Works on
Posture
Mountain pose: feet together or hip width, weight spread evenly, arms relaxed and palms facing the thighs or forward.
**Teacher's cue:** Lift the kneecaps gently, then let the shoulders drop.

Palm tree tadasana rising onto the toes with arms stretched overhead and fingers interlaced — Level
Beginner
Hold
3 to 5 breaths
Works on
Calves, balance
The palm tree version taught in Indian schools: interlace the fingers, stretch overhead and rise onto the toes.
**Teacher's cue:** Lift slowly and fix your gaze on one point ahead.

Close-up of feet in tadasana with toes spread and weight even on both feet — Level
Beginner
Hold
Setup
Works on
Feet, arches
The pose starts at the feet. Spread the toes, then press the big toe base, little toe base and heel down evenly.
**Teacher's cue:** Imagine four corners under each foot pressing into the floor.

Checking tadasana alignment by standing with the back of the body against a wall — Level
Beginner
Hold
1 minute
Works on
Posture check
Stand with heels, buttocks and shoulder blades near a wall to feel a neutral, upright posture.
**Teacher's cue:** Notice whether your head touches the wall without lifting the chin.

Mountain pose yoga names

Tadasana yoga, tad asana, yoga tadasana and tarasana yoga are spellings you will meet. In English: mountain pose yoga, mountain pose in yoga or mountain yoga pose. Some books write mountain pose tadasana yoga or mountain pose yoga tadasana side by side. In ashtanga classes the same stance is often called samasthiti, equal standing. In a mountain pose yoga beginner class, the tadasana yoga pose beginner option is a stance with a little gap between the feet, which feels steadier.

Tadasana yoga steps for the palm tree version

Stand in mountain pose.
Interlace the fingers and turn the palms up.
Inhale and stretch the arms overhead.
Rise onto the toes, keeping the body straight.
Hold for a few breaths, gaze steady.
Exhale and lower the heels and arms slowly.

Repeat three to five times. Children often learn this as the main tadasana in school.

Benefits of tadasana

Builds awareness of posture and how weight is spread over the feet.
Strengthens the thighs, ankles and arches, especially in the tiptoe version.
Trains balance and steady attention.
Sets up good alignment for tree pose, triangle and every standing pose.

Popular claims that tadasana makes you taller in adulthood are not supported, though better posture can make you stand taller. See yoga for height for details.

Common mistakes

Mistake	Fix
Locked, pushed back knees	Keep a tiny bend and firm the thighs instead
Weight in the heels	Shift slightly forward until the toes feel weight too
Chest puffed, lower back arched	Lift the lower belly and lengthen the tailbone
Chin lifted	Level the chin so the neck is long

Who should adapt it

Those with low blood pressure or poor balance should stand with feet hip width apart and skip rising onto the toes, or keep a hand near a wall. During pregnancy, a wider stance is more comfortable.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.