ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Perform the Yoga Mountain Pose

Updated on April 27, 2019
Mountain Pose or Tadasana has many benefits and is a preliminary pose to many other yoga poses.
Mountain Pose or Tadasana has many benefits and is a preliminary pose to many other yoga poses. | Source

The purpose of practicing yoga asanas or postures is to train the physical body to be strong, toned and dynamic. The purpose is not to build muscle but to build muscle tone.

An asana or pose is not a posture that is assumed mechanically. It involves a thought process at the end of which a balance is achieved between movement and resistance. The body weight has to be evenly distributed over muscles, bones, and joints, just as your intelligence must be engaged at every level. Once both sides of the body become symmetrical, undue stress is removed from the circulatory, respiratory, digestive, reproductive, and excretory systems.

There are many types of asanas performed based on the different positions such as:

  • standing asanas
  • sitting asanas
  • forward bends
  • twists
  • inversions
  • back bends
  • reclining asanas
  • prone asanas
  • kneeling asanas
  • supine asanas

In this article we will be exploring the standing asana called the Mountain Pose or tadasana.

Tadasana or Mountain Pose

The mountain pose or tadasana is a fundamental pose that provides the proper alignment for other standing poses. It helps correct any posture problems that may have developed, while restoring a natural state of balance to the body and mind. Some important things to remember while preparing for the Mountain pose is to allow your skeletal system to support the body. Sense that your ears are over your shoulders, shoulders positioned over your hips, hips over ankles. Stand as though you have grown an inch. Pull your shoulders back slightly, down and away from your ears. Splay your toes and press them into the floor.Stand erect, with legs hip-width apart and feet parallel. Place half of your weight onto your heels, the other half onto the balls of your feet. Feel you big toes pressing down.

  • Allow your thighbones to move toward your hamstring muscles in the back of your legs. Feel your kneecaps lift.
  • Draw your hips inward by compressing them as well as your buttocks.
  • Feel yourself lifting out of your waist. The shoulders relaxed and down, the chin level with the floor. Retract your chin slightly to feel a gentle lengthening in the back of the neck.
  • Pull your lower abdomen in and up. Lift your sternum and broaden your chest.
  • Inhale deeply, filling the lungs. Keep your arms by your sides, palms facing the thighs, fingers pointing down.
  • Gaze ahead, hold for 8-10 breaths.

Caution: The neck, lower back and knees are three sensitive areas of the body that should be carefully protected when doing standing poses. The neck and lower back should be kept as relaxed as possible during the pose, lengthening without over stretching. The knee should be bent like a hinge and not twisted for added rotation.

Benefits of Standing Asanas

Routines usually begin with standing asanas and are an important part of yoga. We spend most our waking hours standing and walking around, hence it makes sense to start learning to do it correctly.
There are many benefits of performing standing asanas:

  • strengthen leg muscles and joints
  • increase suppleness and strength of the spine.
  • Arteries of the legs are stretched, increasing the blood supply to the lower limbs
  • prevents thrombosis in the calf muscles
  • tone the cardiovascular system
  • the lateral wall of the heart is fully stretched, increasing the supply of fresh blood to the heart.
  • Tones the buttock muscles (see locust pose)
  • Build strength overall strength, coordination and flexibility.
  • Improved body alignment and poise
  • develops a feeling of well-being and comfort.

The purpose of the Mountain pose or tadasana is to stand as firm and erect as a mountain. The Sanskrit word 'tada' means mountain and 'asana' means pose or posture. Most people do not balance perfectly on both legs, leading to many ailments. Performing the mountain pose gives rise to a sense of firmness, strength, stillness and steadiness.


    0 of 8192 characters used
    Post Comment
    • Sushma Webber profile imageAUTHOR

      Sushma Webber 

      8 years ago from New Zealand

      Thanks Rajan, glad you found the article useful.

    • rajan jolly profile image

      Rajan Singh Jolly 

      8 years ago from From Mumbai, presently in Jalandhar, INDIA.

      Really useful information. Thanks. Voted up.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)