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Yoga Poses: Tadasana (Mountain Pose)

Resources, Yoga

Yoga Poses: Tadasana (Mountain Pose)



Mountain pose or Tadasana is one another yoga pose inspired by the nature and very similar to Tree pose. This standing pose provides relief in sciatica. It has also been found helpful in improving posture and balance. The pose forms one of the fundamental poses of the Sun salutation series, Surya Namaskar, where it is done twice.

Health Benefits

The pose is highly effective in strengthening ankles, toes and knees while firming the lower back and buttock. It is used mainly as a beginning position for many other asanas and hence, getting it right becomes essential. It is also have been found very useful for people with flat foot.

Getting in the pose

What you need: Room with fresh air (if you’re doing it inside, otherwise do it in open area), and you.

Difficulty Level: Easy

Initial Position: Stand straight with hands on the sides and feet 3-5 inches apart.

Drishti or Gaze: While performing this pose, concentrate your gaze in front.


  1. Get your toes and sole to hold the ground firmly relaxing and acquiring as much surface area of ground as possible.
  2. Gently lift your arms side ways in forming an angle of 20 degrees on both sides. And as you inhale, lift and push your body upwards.
  3. You should feel a tension in your ankles and knees while your lower back tightens.
  4. Hold the position and breath for 15-30 seconds as a beginner. Later you must hold it even longer, say a minute or more.
  5. Gently exhale and revert to the starting position. Do it twice in a practice along with other poses.

Other variations

Mountain pose is one the most versatile and modifiable poses of yoga.

  • Iyengar yoga: You can also perform it with your hands stretching parallel upwards with weight balanced on flat feet.
  • Vinyasa Yoga: Fingers are interlocked on your head upwards for additional upper body stretch and weight balanced on toes.
  • Some styles also prefer keeping hands close to heart center and folded in namaste.
  • A modified version includes a reverse namaste, where in you touch the back of palms to each other and feet on sideways making a wide angle, so your heels touch.
  • Another easy variation also includes performing the pose while lying on back on your mat – Supta Tadasana.

Beginner’s Tip

Although the pose is quite easy to get into, a newbie might face problem maintaining the balance on toes. So, its advised they keep their feet wide apart, approx. 1 m.

Advanced Poses

Important Notes

  • This is a Vinyasa yoga pose and hence, movements must be synchronized with the breath. That way, you strengthen your internal as well as external system simultaneously.
  • People with issues of high and extremely low blood pressure are advised against doing this pose.

Further Reading:

1. How Do I Get Toned Fast and Easy

2. Tree Pose – Steps, Benefits, and Beginner Tips

3. How To Pick Perfect Yoga

Image Credit:

Photo credit: a4gpa / Foter / CC BY-SA

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