Tadasana
tah-DAHS-uh-nuh
Anatomy Breakdown
Mountain Pose engages the muscles of the legs, feet, and core to create a stable upright posture. The quadriceps lift the kneecaps, the glutes and hamstrings support the pelvis, and the spinal erectors lengthen the spine. The feet root downward evenly while the core stabilizes the torso and encourages balanced posture.
Alignment Breakdown
Stand with the feet together or hip-width apart. Distribute weight evenly across both feet. Lift through the arches and engage the legs without locking the knees. Lengthen the tailbone gently toward the floor while lifting through the crown of the head. Relax the shoulders and let the arms rest naturally beside the body. Keep the gaze steady and the breath smooth.
Benefits
Commonly used in these Yoga styles
Teaching Cue
Press evenly through all four corners of the feet. Lift the kneecaps gently without locking the knees. Lengthen the spine and broaden the collarbones. Relax the shoulders away from the ears. Engage the core and stand tall through the crown of the head.
Breath Cue
Inhale to lengthen the spine and lift through the crown of the head. Exhale to root evenly through the feet and steady the body.
Contraindication
Modifications
Stand with feet hip-width apart instead of together. Practice with the back against a wall for alignment feedback. Place a yoga block between the thighs to encourage leg engagement.