Mountain Pose (Tadasana)
Category: Standing
Difficulty: Beginner
Sanskrit/Pronunciation: Tadasana (tah-DAH-suh-nuh)
Main Focus: Posture, Legs, Core, Balance
Props: Yoga Brick, Yoga Strap, Good Grip Yoga Mat
Mountain Pose (Tadasana) is a foundational standing yoga pose that encourages alignment, stability and awareness throughout the whole body. While the pose may appear simple, it involves actively grounding through the feet, engaging the legs and core, lengthening through the spine and finding balance between strength and ease. Mountain Pose forms the foundation for many other standing postures and can also be practised on its own to develop body awareness and a steady, grounded stance.
- Stand with feet hip-width apart, parallel to each other
- Distribute weight evenly across both feet
- Engage leg muscles, lifting kneecaps
- Lengthen spine, crown of head reaching toward ceiling
- Relax shoulders away from ears
- Arms at sides, palms facing forward
- Hold for 30 seconds to 1 minute
- Improves posture and body awareness
- Strengthens thighs, knees, and ankles
- Develops concentration and focus
- Relieves sciatica
- Practice with your back against a wall for added support and alignment awareness
- Squeeze a yoga block between the thighs to activate the inner legs and improve stability
- Hold a yoga strap behind the back to encourage better posture and greater awareness through the shoulders and chest
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Using a yoga belt in Mountain Pose can help increase postural awareness and encourage better shoulder positioning. By creating gentle feedback around the wrists and upper body, the belt helps you stand taller, broaden through the chest, and engage the muscles that support good posture. Pressing your hands outward into the belt creates gentle engagement through the arms, shoulders, and upper back, helping to build stability and body awareness in the pose.
To do: Make a secure loop with a yoga belt around shoulder-width apart. Place it behind your back and loop it around your wrists.
Featured Props
Explore yoga belts perfect for Mountain Pose to support posture, balance, and body awareness.
