Mountain Pose

The foundational standing posture of yoga that teaches balance, grounding, posture and awareness.

“Stand with ease. Root through the feet. Rise through the crown.”

Tadasana is the foundation of standing practice. Although it appears simple, it teaches how the body organises itself in relation to gravity through balanced weight, relaxed breathing and effortless length. Every standing posture grows from the principles learnt here.

The purpose is not to stand perfectly. The purpose is to discover the most balanced version of standing for your body today. Stability should feel calm rather than rigid.

1. 1Stand with your feet together or hip-width apart if this feels more balanced.
2. 2Allow your weight to settle evenly through both feet.
3. 3Relax the toes.
4. 4Soften the knees without collapsing.
5. 5Let the pelvis rest comfortably.
6. 6Lengthen gently through the spine.
7. 7Relax the shoulders.
8. 8Breathe naturally.
9. 9Remain for several breaths.

Instead of searching for the “correct” position, notice:

• •Where do you naturally place your weight?
• •Are you gripping the floor?
• •Can you lengthen without becoming stiff?
• •Can you soften while remaining stable?

Allow the breath to remain slow, comfortable and natural. If the breath becomes restricted, reduce effort before changing your shape.

Observe how the student stands before giving any instruction. Standing reveals habitual movement strategies that will often appear throughout the entire practice.

Reflect after practising:

• •Where did your weight settle?
• •What changed when you relaxed unnecessary effort?
• •Did your standing become easier as your breathing softened?

Rather than mistakes, you may notice:

• •Leaning into one foot
• •Locked knees
• •Gripping with the toes
• •Elevated shoulders
• •Holding the breath

• •Feet hip-width apart
• •Wall nearby for confidence
• •Chair support if required
• •Reduce standing duration

• ✓Standing feels balanced.
• ✓Breathing remains comfortable.
• ✓The spine feels naturally long.
• ✓Unnecessary tension has reduced.