Standing tall amidst challenges in life, greatest goals in life, and reaching those goals can somewhat be relatable with nature. Mountain. Yes, as yoga relates to nature, it has found its way to the list of Yoga postures – Tadasana.

Knowing More About How to Stand Tall like Mountains with Tadasana

Tadasana is one of the most common and easiest in the long list of Yoga Asanas. Tradition tells us that Tadasana is considered the base of all standing yoga postures.

in 1896, the manual Vyayama Dipika was the first to depict a record of Tadasana. The said manual is written for gymnastic exercises and was derived from a very old danda sequence of exercises.

According to N. Sjoman, the mountain pose was officially adopted as part of modern Yoga by T. Krishnamacharya, the Father of Modern Yoga. With this, setting the said asana to be part of the primary foundation for his Vinyasas while transitioning from one pose to another.

If you want to learn the ins and outs of Svadhisthana, click here.

What is Tadanasa

Also known as Samasthiti, “sama” meaning balanced, and “Sthiti” meaning standing still, Tadasana is a standing posture that focuses on strengthening the legs and keeping the balance of the whole body.

While it looks as simple as standing, the correctness of posture is vital to reap the benefits of this yoga asana. This also has several variations that are equally beneficial to the physical body.

PS. Some people wonder whether they should practice yoga or pilates; well, which one should you practice?

Mountain Pose How-To

This standing asana has several variations that you can practice as Tadasana is the base of all standing asanas. We are going to talk about it as we go along this step-by-step guide.

Start by preparing the spot for a convenient yoga practice. It is advisable to be in a distraction-free room away from external auditory and visual noises. Prepare your yoga matting on a flat floor surface free from obstruction and of course, wear your yoga clothing for an overall comfortable yoga experience.

Basic Tadasana

  • Step 1: Find your standing balance. Stand with your two feet together, big toes and balls of the feet touching each other, both feet flat on the floor. Gradually separate the feet with a gap of more or less 3 – 5 inches.You may want to use your yoga block as your prop as your guide for the feet gap and as well as for the point of compression.
  • Step 2: Strengthen your stand by firming the thigh muscle and lifting the knee cap.
  • Step 3: With the base of the weight now steady, straighten you stand by lifting the shoulder blades to a firm position forming a continuous line of energy from the toe up to the nape.With the lifted shoulder blade also comes lifted pectorals and inwardly relaxed abdomen.
  • Step 4: Relaxly place both arms beside the torso with the palms facing the front. Set the gaze on a straight line of sight. Stay on this posture for 30 – 60 seconds with a relaxed breathing pattern.

Variation 1: Tadasana Urdhva Hastasana (Volcano Pose)

  • Step 1: Gradually lift both arms upwards and place the palm of the hands both facing each other. Straighten the lifted arms.
  • Step 2: Lift the head up and shift the gaze on a 90-degree look-up from the previous position of Tadasana. Stay on this posture for another 30 to 60 seconds continuing a relaxed breathing pattern.

Variation 2: Utthita Tadasana (Five Pointed Star Pose)

  • Step 1: From the basic Tadasana Pose, lift the other foot, whichever you’re comfortable with, to create a wider gap between the feet and the legs but still maintaining balance.
  • Step 2: Accompanied by relaxed breathing, lift both arms flat at shoulder level. Maintain the straight back posture of the body.
  • Step 3: Maintain the straight gaze focus and stay in the position for 30 to 60 seconds on a relaxed breathing pattern.

Variation 3: Tadasana Paschima Baddha Hastasana (Back Bound Hands Pose)

  • Step 1: Step up your yoga exercise by doing this variation from base Tadasana by starting on slowly placing both arms at the back and the left hand reaching the right elbow, the right hand reaching the left elbow to the extent you can reach.This Tadasana variation has a slightly higher difficulty level and thus requires a gradual change in position and consistent practice towards mastery to avoid injuries from sudden attempts to do this asana.
  • Step 2: Let the firm back counter the force of the arms placed on the back. Stay in this position for 5 – 10 seconds on relaxed breathing.


Benefits of Tadasana

The primary benefits of this standing asana are the strengthening of the lower extremities in lifting the body weight and promoting balance in the body. This helps in correcting spinal deformities caused by constant slouching over time while standing or sitting.

This asana also stimulates better blood circulation due to the stronger pumping of the heart due to the strong stretched happening into the limbs while on a straight bodily posture.

Flexibility is also increased with the continuous practice of Tadasana variations such as those that were detailed above. Flexibility helps the muscles avoid strains as it gets used to stretching and also strengthens the joints, ligaments, and bones preventing damaging sprains over time.

Other benefits are the following:

  • Posture Correction
  • Promotes Overall Body Balance
  • Helps relieve discomfort due to Sciatica
  • Tones abs, hips, biceps, and triceps
  • Increases Posterior Chain Stregnth

Try the Mountain Pose

As a yogin, the very core of practicing yoga is to try to connect with nature through these yoga asanas. As the mountains tell us about strength, fortitude, and being on top, so as you should also aim the physical strength, mental fortitude, and determination to reach your goals.

It could be said that the base of all standing asanas is really easy to do but as you learn more complex variations of Tadasana, it would also stretch the limits of your body. Bear in mind that leaving the comfort zone is the path towards learning and growth.

The Mountain Pose is an amazing yoga asana as the ease of doing it is couple with pretty much lots of benefits. Now, it’s your turn to do this yoga asana and as always, keep on your yogin journey and enjoy doing these yoga asanas!