Mountain Pose

Mountain Pose (Tadasana) is the foundational standing pose of yoga. Outwardly simple — standing upright with feet together or hip-width apart — it is inwardly complex, requiring full-body engagement, precise alignment, and embodied stillness.

What Makes It a Pose

The difference between casually standing and Mountain Pose is intentional alignment and engagement:

• Feet: Press all four corners of each foot into the mat — the big toe mound, little toe mound, and both sides of the heel. Feet parallel, hip-width apart.
• Legs: Firm the thighs, lifting the kneecaps slightly. Inner thighs rotate gently inward.
• Pelvis: Neutral — neither tucked under nor excessively arched.
• Spine: Lengthen from tailbone to crown of head.
• Shoulders: Draw them back and down, chest opens gently.
• Arms: Hang at the sides, palms facing forward to externally rotate the arms.
• Head: Balance directly over the pelvis, chin parallel to the floor.

Why It Matters

Mountain Pose is both a starting point and a reference point for all standing poses. The alignment principles established in Tadasana translate to every standing posture — how the feet press into the mat, how the legs engage, how the spine lengthens.

Teachers often return classes to Mountain Pose between standing postures to reset alignment and reconnect with the foundational quality of groundedness.

Mat Consideration

Mountain Pose requires only a firm, flat surface underfoot. Good mat grip allows confident weight-shifting and foot engagement without worrying about slipping.