All asanas
Free poseGentleStanding
Mountain Pose
Tadasana
The foundation of every standing pose. Mountain Pose teaches you to stand evenly, lengthen your spine and breathe calmly.
Recommended hold: 45 sec
How to do it
- 1
Stand with your feet hip-width apart, toes pointing forward.
- 2
Spread your toes and press evenly through the heels, big toes and little toes.
- 3
Keep a tiny softness in your knees — do not lock them.
- 4
Lengthen your tailbone gently downward and draw your belly lightly in.
- 5
Relax your shoulders down and away from your ears. Let your arms hang by your sides, palms facing forward or in.
- 6
Lift the crown of your head toward the ceiling. Keep your chin level and gaze straight ahead.
Breathing
Breathe slowly through your nose. Feel your ribs widen as you inhale and soften as you exhale.
Common mistakes
- Locking the knees backward.
- Leaning back with the lower back arched.
- Lifting the shoulders up toward the ears.
Beginner modifications
- Stand with your back near a wall for feedback on alignment.
- Widen your stance if you feel unsteady.
Safety precautions
- If you feel dizzy or light-headed, sit down and rest.