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How to Do the Yoga Mountain Posture (Tadasana)

The mountain posture is the foundation for all the standing postures in Yoga. Tadasana aligns the body, improves posture and balance, and facilitates breathing. The classic version isn’t recommended for beginners because it can be more difficult and risky at times.

  1. Stand tall but relaxed, with your feet at hip width (down from the sits bones, not the outer curves), and hang your arms at your sides, with your palms turned toward your legs.

    The sits bones, also known as the ischial tuberosity, are the bony parts you feel underneath you when you sit up straight on a firm surface.

  2. Visualize a vertical line connecting the opening in your ear, your shoulder joint, and the sides of your hip, knee, and ankle.

    Look straight ahead, with your eyes open or closed.

  3. Remain in this posture for 6 to 8 breaths.

In the classic version of this posture, the feet are together and the chin rests on the chest.

[Credit: Photograph by Adam Latham]
Credit: Photograph by Adam Latham

You should master this position before moving on to other standing postures. Often, the mountain posture is where you will begin before diving into more difficult standing postures.

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