How To Do The Mountain (Tadasana) Pose

by Toluwani Oyesola December 11, 2021

The Tadasana pose is a foundational yoga pose for all the other standing poses. It is a beginner friendly active workout that helps to improve the body posture, alignment and so on.

Muscles Worked During Tadasana

Trapezius

Erector Spinae

Abdominals (Rectus Abdominis, Transvers Abdominis).

Glutes (Gluteus Maximus, Gluteus Medius, Gluteus Minimus).

Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medius).

How To Do The Tadasana Pose

The Steps to follow are:

Step 1: Stand with your feet together and your big toes almost touching.

Step 2: Press into the four corners of your feet; right side heel, left side heel, big toe, little toe. Engage your quads, abs and rotate your thighs inward.

Step 3: Take a deep breathe and roll your shoulders back, release them down so your neck is long and shoulder blades are resting toward each other.

Step 4: Stay in the position and take up to 10 deep breathes. You can also close your eyes, to challenge yourself.

Benefits of the Tadasana Pose

Improves Posture: It can help to improve your body's standing, walking and sitting postures.

Body Awareness: The tadasana pose helps to challenge and increase how aware you are of your muscles, bones and body posture.

Strengthens: It can strengthen the muscles and bones of the thighs, knees and ankles.

Tones: It can tone the muscles in the abdomen (abs) and buttocks (glutes).

Relieves back ache: When done regularly, Tadasana can help to relieve back conditions such as sciatica.

Increase Balance: Tadasana helps to develop the balance of the body, and make it easier to do other poses.

Risks/ Mistake to avoid

Rushing through the steps.

Locking the knee.

Rotating the thigh outwards.

Common Injuries

For the most parts, tadasana is a safe pose and does not pose any threat to the body. However if you are pregnant or finding it difficult to be balanced, try standing with your feet hip width apart to prevent placing too much pressure on your knees.

This pose, is often used as a base for other yoga poses and might come up often when you are practising yoga. Resist the urge to rush through this pose, instead pay attention to your body throughout this pose.