Mountain Pose

Tāḍāsana

Read what the gnome says

Mountain Pose! Looks simple, is not. Feet hip-width, weight even across both feet. Kneecaps lifted, tailbone long, ribs soft. Roll the shoulders back and down, arms relaxed, palms forward. Crown of the head rising. Stand like a mountain, or a very proud gnome. Breathe slowly.

Works on Quadriceps · Abdominals · Glutes · Spinal erectors

How to do it

1. Stand with the feet hip-width apart, toes spread wide, weight even.
2. Lift the kneecaps lightly, tuck the tailbone a touch and lengthen the spine toward the crown.
3. Roll the shoulders back and down, arms long, palms facing in, and breathe slowly.

Common mistakes

• Don’t lock the knees: keep them soft.
• Don’t push the chest forward or flare the ribs.
• Don’t clench the jaw or lift the shoulders.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

In ready-made sequences

Morning Flow 7 min Desk Unstuck 4 min Standing Balance 6 min Sun Salutation A 5 min Sun Salutation B 8 min Moon Salutation 6 min Ashtanga Standing Sequence 11 min

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Standing

• Bear PoseBeginner
• Chair PoseBeginner
• Chair Pose with Prayer HandsBeginner
• Chair Warrior IBeginner
• Chair Warrior IIBeginner
• Chair-Supported TriangleBeginner