Tadasana ( Mountain Pose ): Benefits & How to Do it

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tadasana benefits

If you’re new to yoga or have been practicing, you may have encountered this foundational pose. Tadasana is considered to be the starting point for many yoga poses and is often used as a warm-up or cool-down pose in yoga practice.

But don’t let its simplicity fool you. Tadasana has numerous benefits for both the mind and body. This article takes a closer look at the benefits of Tadasana and provides step-by-step instructions on how to do it properly.

Whether you want to improve your posture or strengthen your legs, Tadasana is a great place to start. So, get your yoga mat and let’s get started.

What is Tadasana?

At first glance, it may seem like you’re just standing up straight with your arms at your sides. But there’s a lot more to this pose than meets the eye. Tadasana is a Sanskrit word that translates to “mountain pose.” Just like a mountain, this pose is all about finding a strong and steady foundation. [1]

It’s a standing pose involving grounding your feet into the earth, lengthening your spine, and lifting the head towards the sky. One of the best aspects of Tadasana is that it can be done anywhere, anytime, and by anyone. You can always take a moment to come into this pose and find a sense of calm and grounding. [1]

What are the health benefits of Tadasana?

Tadasana is a simple yet powerful pose that offers numerous health benefits. Let’s take a closer look at some of the top benefits of practicing Tadasana:

1. Improves posture

Tadasana helps align the spine and improve posture by lengthening the spine and stretching the back, shoulders, and neck muscles. It can be especially helpful if you spend much time sitting or hunching over a computer. [1]

health benefits of tadasana

2. Strengthens ankles, knees, and thighs

This pose strengthens the ankles, knees, and thighs and improves balance by engaging the leg muscles. [1]

3. Reduces stress and anxiety

Tadasana is a great way to calm the mind and reduce stress and anxiety. You can get a sense of mindfulness and relaxation by bringing your attention to your breath and the present moment. [1]

4. Tones abdomen

This pose helps tone your abdomen and buttocks to improve your physique. [1]

5. Improves balance

Tadasana is about standing tall and finding your inner strength, which ultimately improves your body’s balance. [1]

How to do Tadasana pose?

  • Now that you know about the health benefits of Tadasana, let’s learn how to do the pose. [1]
  • Start by standing at the top of your mat with your feet hip-distance apart and parallel. Allow your arms to hang naturally.
  • Press down through the feet’s soles and lift through the crown of your head. Also, lengthen your spine.
  • Engage your thighs and draw your tailbone toward the floor, engaging your core muscles.
  • Roll your shoulders back and down, opening up your chest and allowing your shoulder blades to come closer together.
  • Soften your gaze and focus on your breath. Take slow and deep breaths through your nose.
  • Stay in the pose for 5-10 breaths or longer if you’d like.

how to do tadasana pose

Precautions to keep in mind for Tadasana

While Tadasana is generally a safe and gentle pose, there are a few precautions you should keep in mind to ensure a safe and effective practice. Here are some things to keep in mind: [1]

Avoid this posture if you are suffering from any of the above conditions.

  • Avoid locking your knees

It’s important to keep a slight bend in your knees to avoid locking them, which can strain your joints unnecessarily.

  • Don’t over-arch your back

While it’s important to lengthen your spine, be careful not to over-arch your back, which can strain your lower back muscles.

  • Listen to your body

If you experience discomfort during the pose, come out of it slowly and gently. Remember, yoga is about listening to your body and honoring its limits.

  • Consult your doctor

If you have any medical conditions or injuries, consult your doctor before starting a new yoga practice.

FAQs on Tadasana 


1. What is Tadasana in yoga?

Tadasana, or Mountain Pose, is a foundational standing pose in yoga that helps improve posture and reduce stress.

2. What are the steps to do Tadasana?

To do Tadasana, stand with your feet hip-distance apart. Furthermore, press through the soles of your feet, engage your thighs and core, roll your shoulders back and down, and take slow, deep breaths.

What is Tiryaka Tadasana?

Tiryaka Tadasana is a standing yoga pose that involves side bending. It is also known as the swaying palm tree pose and is often used as a warm-up or a gentle stretch before more advanced poses.


The numerous health benefits of this simple yet powerful pose include improved posture, increased energy, and reduced stress and anxiety. So what are you waiting for? Try Tadasana and see how it can help you feel more grounded, centered, and energized.

Whether you’ll want to promote your physical health, reduce stress and anxiety, or find a moment of calm in your busy day, Tadasana is the perfect place to start. So take a deep breath, stand tall, and enjoy the many benefits of this beautiful pose.

The information provided here is not intended to replace professional advice or treatment.


  1. Benefits of Tadasana, Zhan Zhuang and Other Standing Meditation Techniques. June 2019

Suchitra Marwah

Suchitra is a certified yoga teacher with a specialized focus on Yoga for Children, Corporate professionals, Women's Health & Pregnancy