Tadasana – Mountain pose


Tada means mountain. In Tadasana , the body is straight like a mountain and the feet are firm against the ground. The posture is more serene than rigid. You will have a feeling of lightness in the body, since less effort is needed to maintain the position against gravity.


  1. Start by concentrating on your breath. Constantly deepen your breath
  2. Bring your feet together until your toes and heels touch. Raise your fingers, spread them apart, and press down. Press the same with your heels. Center the weight so that the body is evenly distributed between the two feet.
  3. Squeeze your knees by pulling on the kneecaps. Stretch the back of your legs.
  4. Tuck in your stomach and expand your chest. Don’t arch your back.
  5. Place your arms at the sides of your body with your fingers pointing downward.
  6. Exhale and release the tension from your shoulders by lowering them.
  7. Relax the muscles of the face and throat.
  8. Imagine a rope tied to the forehead, gently pulling the body up


30 seconds to 1 minute.


  • Develop awareness of posture.
  • It favors the alignment of the spine.
  • Improves general muscle tone.
  • Prevents sciatica.


Do not perform this asana if you have the following injuries or ailments;

  • Insomnia
  • Low blood pressure
  • Headache

Tadasana is the starting and ending posture of all standing postures. It is the natural standing position of the body and allows a uniform and constant flow of breath that maintains the concentration of the mind.


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