Standing • Beginner
Tadasana
Mountain Pose
About Tadasana
Tadasana teaches you to distribute body weight evenly across both feet and lengthen the spine toward the crown of the head.
How to Perform Tadasana
- Stand with big toes touching and heels slightly apart.
- Engage quadriceps and lift lower belly.
- Roll shoulders back, palms facing forward.
- Lengthen neck, chin parallel to the floor.
- Hold for 5-10 steady breaths.
Key Benefits
- Improves posture and spinal alignment.
- Strengthens thighs, knees, and ankles.
- Calms the nervous system and fosters centered awareness.
Breathing Guidance
Maintain slow, smooth diaphragmatic breathing. Inhale to lengthen; exhale to ground.
Precautions & Safety
If dizzy, stand with feet hip-distance apart or touch a wall for balance.
Tips for Beginners
Stand with your back against a wall to feel true vertical alignment.