Benefits of Tadasana – Mountain Pose

Tadasana, or mountain pose, is probably one of the most overlooked and difficult poses in the asana practice. This pose has amazing benefits and is also a great foundation for balancing postures and your practice.  First, let’s going over some of the many benefits:

  • Improves posture
  • Increases body and breath awareness
  • Helps to strengthen thighs, ankles and knees
  • Can relieve sciatica
  • Reduces flat feet

When practicing this pose, stand with your toes parallel. Either your big toes touching but, not your heels or, feet hip distance apart, being mindful of your toes. As you ground down into your feet, begin to lift your kneecaps by firming your thighs. Continue this lift up through the body, lifting the navel, lifting the chest, finding a spread in your collar bones and finally lifting from the crown of you head. While you are doing this, being aware of your shoulders, working them back and down your spine, away from the neck as you find length.

The variation for this pose would be to practice with your back again the wall to better feel the alignment. Pressing your heels, tailbone and shoulders against the wall but, being mindful that your head is not resting on it. Opening your palms out can help you find that lift in the chest, spreading of the collar bones and aid in relaxing the shoulders down. You can also reach the arms up towards the sky, keeping them parallel, biceps by the ears. Your palms should be facing inward, towards each other. Still being aware of your shoulders coming down and away from the ears.


Tadasana, while seeming like such an easy, simple pose, is actually one of the most difficult in the asana practice. Paying attention to the body and breath, finding the stillness in this pose, is what many find great difficulty in. In every balance pose within your practice you should be working towards the alignment and feeling of the body and breath in tadasana.

Practicing of this pose is a tremendous foundation of your practice. Enjoy 🙂


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