Mountain Pose (Tadasana): Benefits and How To Do It

Mountain pose — or Tadasana — might look like you’re just standing still, but it’s a powerful way to reset your posture and build stability. Whether you’re starting your day or winding down, it can help you feel grounded, steady and aligned.

So, what makes this simple stance so essential — and how do you make sure you’re doing it right? We asked yoga therapist Paula Brown, C-IAYT, E-RYT 500, to walk us through it.

What is mountain pose?

In mountain pose, you stand tall with your feet firmly planted. This reconnects you to your natural posture.

“A mountain isn’t just sitting on the surface. It’s rooted deep into the earth,” says Brown. “That connection is powerful. A mountain is steady, solid and unmoving. That’s what this pose helps you tap into. It’s about feeling grounded, both physically and emotionally, so you can stand tall with confidence and ease.”

Benefits of mountain pose

Mountain pose might look simple. But when done with awareness, it has powerful benefits for both body and mind. “It’s about being present, connecting your mind and body, and working with — not against — yourself,” Brown explains.

Known as your body’s optimal posture, mountain pose sets the foundation for:

• Posture and alignment: Mountain pose helps you rediscover how it feels to stand tall with ease. It encourages healthy spinal alignment and opens your chest for better breathing. “Mountain pose is foundational because it’s your best posture,” says Brown.
• Balance: By grounding your feet and drawing your belly in, mountain pose strengthens your sense of balance. Research shows that practices like yoga can improve stability and reduce fall risk, especially as you age.
• Mindfulness and stress relief: Mountain pose promotes body awareness and helps you stay present. Studies show that mindfulness-based yoga can reduce stress, anxiety and improve overall well-being.
• Confidence: Good posture can lift your mood and self-image. One study found that yoga — especially standing poses — may help boost self-esteem.

And the best part? You can do it anywhere. “If I’m standing in line at the grocery store and my lower back acts up, I’ll slip into mountain pose,” shares Brown. “I draw my belly in and can feel the muscles supporting my spine, taking the pressure off my lower back.” Small shifts like that can turn everyday moments into practice, no mat required.

How to do it

Here’s how to practice mountain pose with proper form:

1. Stand with your feet hip-width apart, toes pointing forward.
2. Press into all four corners of your feet — both heels, the base of your big toes and little toes.
3. Lift and lower your toes to create a firm, grounded base.
4. Draw your belly in. This tightens all the muscles in your midsection. Think of how your belly feels when you’re zipping up tight pants.
5. Roll your shoulders down and back to open your chest.
6. Tuck your chin slightly to lengthen the back of your neck.
7. Reach the crown of your head upward, creating a long spine.
8. Relax your arms at your sides with palms facing forward. This helps keep your shoulders down and back.
9. Breathe deeply and evenly. Focus on your posture and the feeling of stability.

"You want to feel confident, open and grounded,” advises Brown. Hold the pose for 30 to 60 seconds, or longer as you become more comfortable. To release, simply relax your muscles and step out of the pose.

Variations and tips for mountain pose

You can adjust mountain pose depending on your space, comfort or physical needs. The key is keeping alignment and breathing steadily, whether you’re standing tall or sitting in a chair.

Standing or seated

Mountain pose is often practiced standing, but it’s just as valuable when done seated — be it on the floor, in a chair, at your desk or simply looking to bring more awareness to your posture.

To do it seated:

1. Sit near the edge of a sturdy chair with your feet flat on the floor, hip-width apart.
2. Align your knees over your ankles and press evenly through both feet.
3. Sit up tall and lengthen your spine from your tailbone to the top of your head.
4. Draw your belly in, like you’re zipping up snug pants.
5. Roll your shoulders down and back to open your chest.
6. Rest your hands on your thighs.
7. Keep your chin level and your gaze soft.
8. Breathe deeply and evenly. Focus on your posture and how grounded you feel.

Add a stretch: Overhead reach

Raising your arms overhead adds length through your sides and spine, turning mountain into a mild stretch.

To try it:

1. From mountain pose, inhale and raise your arms overhead.
2. Keep palms facing each other or touching — whatever feels comfortable.
3. Reach through your fingertips while keeping your shoulders down.
4. Keep your belly drawn in and breathe steadily.
5. Exhale and lower your arms.

Add a gentle backbend

For a deeper stretch, you can add a mild backbend. Go slow and avoid this variation if you have back or balance issues.

Steps:

1. Start in extended mountain pose with hands behind your head.
2. Gently arch your upper back and lift your chest.
3. Keep your head and neck in line with your spine.
4. Breathe evenly and stay within a comfortable range.
5. Return to center and lower your arms.

How to get the most out of mountain pose

Mountain pose is more than just a starting point. It’s a tool you can use anytime to reset, realign and refocus — wherever you are. Try these tips to deepen your practice:

• Keep a gentle gaze: Looking straight ahead can help with balance and focus.
• Use props for support: If you’re unsteady, stand near a wall. Seated? Tuck a towel under your hips for support or place blocks under your feet to keep your knees at 90 degrees.
• Practice anytime, anywhere: At your desk, in line at the store or during a quiet moment at home, mountain pose can help you reconnect with your body and breath.

“Mountain pose informs all other postures,” Brown explains. “You don’t always have to return to mountain pose — but you can use it as a reference point. If you’re unsure where your head, neck or shoulders should be, think about how they feel in mountain.”

Whether you’re on your mat or just standing still, mountain pose offers a simple way to feel grounded, open — and fully present.