In most of the yoga classes, we begin with the Tadasana Pose. You might think that you just stand on your two feet and your arms are relaxed. Well, they are not!

Tadasana, the mountain pose, is one of the hardest asanas that you actively use every one of your muscles in your body.


The mountain pose
The Mountain Pose – Tadasana


First Things First: Strong Rooting


Strong Rooting
Strong Rooting


You are not just standing on your two feet, you are actually rooting to your mat with your two feet. There is an active usage of your big toe and little toe in order to stand stable on your mat. The pressure on your both toes should be equal.

Make sure the weight is evenly distributed between the inner and outer edges of both feet as well as front and rear.

You also actively use your patellas (kneecaps) to have a proper posture in Tadasana Pose. By keeping your patellas active, you also strengthen your hamstrings.

By taking consciousness into the pelvis, lift a little into the pelvis base, pull into the bottom of the mouth and drop your tailbone downwards, so it rolls a little forward towards your pubis.

Are we done for Tadasana Pose? Of course not! We just fixed the lower side of the body.


Second: Strengthen Upper Body


Lift and extend your body through your torso, spine, chest, and crown of your head. Lifting your spine towards the ceiling is important. We call this axial extension in the spine.

Roll your shoulders back, raise your sternum and put your hands together. Take a deep breath, fill the lungs.

Extend your neck. Your ears, shoulders, hips, and ankles should all be in one line.

This is the Tadasana Pose. When you actively in mountain pose, you should start to sweat.


Are you Truly in Tadasana Pose? How to Check it?


Correcting the Posture in Tadasana Pose
Correcting the Posture in Tadasana Pose


If you are truly in Tadasana Pose, you should not lose your balance if someone tries to push you. Your grounding should be strong enough and your upper body should be active. This will keep you in balance.

Here are the check points to modify someone’s Tadasana:

  • Walk around the living room and see your students individually from the front, from at least one side and from the back.


  • Start first at the bottom first. In standing asanas, the base is the feet. Tension and displacement in the spine is often the result of improper distribution of weight on the feet.


  • Try to lift the big toe up. If your student’s grounding is strong, you would not able to lift it up.


  • Slowly touch the hamstrings to check if they are active.


  • Control the pelvic tilt.


  • Make sure the spine is lengthen through the ceiling.


  • Check if the shoulders were rounded through the back.


  • The chest should be parallel to the floor.


  • The eyes should focus gaze on a fixed object straight ahead. This is the Dhrishti point.


Now, are you ready to try true Tadasana Pose? You will start sweating this time!

If you wonder other standing yoga poses, check this article.


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I’ve always been enthusiastic about discovering myself, the life and the people. I realize that I have to live in the present moment in order to do that better. This is the mindfulness. Yoga has become the part of my life for more than 5 years. I also completed my teacher training program (RYT 200, Yoga Alliance) and I wanted to share my experiences with everyone. I believe that the articles on can help you reach out to the mindful state. Yoga is the Art of Mindfulness. Let's be present together. Namaste!


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