Mountain Pose
Tadasana · Standing well, on purpose: the foundation every standing pose starts from, and a quick posture reset.
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How to do Mountain Pose
- 1Stand with your feet hip width apart, weight even across both feet.
- 2Lightly engage your thighs and lengthen your tailbone down.
- 3Lift your chest, relax your shoulders down, and let your arms hang with palms forward.
- 4Stack your head over your shoulders and breathe for 5–10 breaths.
When to pick it: Pick it to start and end standing sequences, or anytime you’ve been slumped at a desk.
Form cues
- Grow tall through the crown
- Ribs soft, not flared
- Weight in heels and balls of the feet
Common mistakes
- Locking the knees
- Leaning back with the chest pushed out
- Holding tension in the shoulders
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.