Mountain Pose Yoga Steps and Benefits


Our fast-paced lifestyle calls for inculcation of stress management interventions such as yoga. Yoga is a holistic practice that encompasses physical poses, breathing techniques and concentration. Calming your mind and relaxing your body is at the crux of this ancient practice. Different yoga poses target different muscles of the body. One such yoga pose is Mountain yoga pose or Tadasana. This basic yoga pose is highly beneficial for our health and can be even practised by people who are beginners. Though a simple pose, but mastering Tadasana prepares you for performing other challenging yoga poses.

Let’s delve into the various facets of Tadasana is some more detail:

What is Tadasana or Mountain Yoga Pose?

As mentioned above, Tadasana is a foundational pose for practising follow-up poses or more complex yoga exercises. The name, ‘Mountain Pose’ comes from ‘Tada’ and ‘asana’ which mean mountain and pose respectively in Sanskrit. 

The mountain yoga pose is highly beneficial for those who face postural problems and suffer from rounded backs and weak back muscles. Practising this asana especially by children helps in increasing the height. This beginner pose also helps in balancing body’s natural alignment. 

What are the benefits of Mountain Pose?

1.Enhances Posture

The mountain yoga pose is predominantly practised by people who have a tendency to slouch or hunch. Such folks also suffer from back pain. If you suffer from poor posture or backache, then practising the mountain yoga asana on a regular basis can help relieve your back pain. Moreover, your posture will significantly improve, helping you stand erect.

A 2014 study found that Tadasana helped to restore balance by strengthening the joints.

2. Increase Height

Tadasana yoga is helpful to increase height in growing children. Encourage your child to practise the mountain yoga pose which can help add a few extra inches to your child’s height.

3. Enhances Mental Acuity

Yoga also encompasses meditation along with body movements. Tadasana helps you to explore your inner consciousness while expanding your mental awareness. After sustained practise of Tadasana, you will feel a sense of inner calm and composure. Moreover, you will feel more focussed and alert as well to take on the challenges of your day-to-day life.

4. Improves Breathing

The covid pandemic has taught us to strengthen upon our lung health. Tadasana opens up our lungs and helps us to breathe deeply therein clearing out our lungs.

5. Improves Metabolism

Tadasana improves our metabolism helping us burn calories quickly. This aids in weight loss while boosting our energy levels.

6. Helps Beat Depression

Tadasana helps nourish the nervous system. Practicing Tadasana can uplift your mood and help you beat depression. You will be able to focus better at things with improved memory.

7. Gives Relief from Sciatica Pain

Sciatica pain is debilitating. It originates in the spine and radiates to either of the legs. Regular practise of Tadasana helps in relieving the symptoms of Sciatica.

8. Improves Gut Health

The mountain pose yoga helps to improve your gut health. Tadasana is especially helpful for people suffering from Irritable Bowel Syndrome (IBS).  A 2016 study found that sustained practise of Tadasana for about 6 months considerably improved symptoms of IBS.

9. Helps Tone Your Legs and Core

Practising mountain pose yoga can strengthen your legs and core muscles. Besides the spine, these are the muscles that Tadasana targets. Practising Tadasana as a form of yogic exercise is as effective as other stretching and strengthening exercises to improve functional fitness.

How to Practise Tadasana?

The mountain pose yoga can be practiced in a standing position or a supine position.

Standing position Tadasana

  • Stand with your feet slightly apart on a yoga mat.
  • Your hands should be positioned alongside your body.
  • Breathe deeply while raising both your hands. Then interlock your fingers.
  • Your heels should be raised while your toes bear the weight of your body.
  • Look up while stretching your body as much as possible.
  • While your toes support your body weight, stretch out your arms and shoulders with your chest up.
  • Hold this position for a while
  • Exhale and return to your starting position.

Supine position Tadasana

The ‘reclined mountain pose’ or ‘Supta Tadasana’ is practised by following the below steps:

  • Lie flat on a yoga mat and place a towel below your head. Take two to three towels and place them as props below your knees.
  • While lying down, recline with the help of these props. This helps to restore your natural body alignment.
  • Now, raise your arms above your shoulders. Remain in this position for about 10 minutes.
  • Take in deep breaths and exhale for six counts each time. Then, get up very gradually.

Things to Consider Before Practising Mountain Pose Yoga

Although, Tadasana has multiple health benefits, this mountain pose yoga should not be practised under the following circumstances:

  • Avoid practising this pose if you suffer from sleeplessness or insomnia
  • If you feel a throbbing headache, stop practising this pose immediately
  • If you suffer from low blood pressure or are taking any blood thinning medications, then it is advised to consult your healthcare practitioner before you embark on doing Tadasana.


Tadasana or mountain pose yoga is a simple yet effective exercise that not only helps improve your posture but also enhances your confidence as well as your self esteem. A 2017 study supports this claim. This foundational standing yoga pose makes for an ideal starting pose, resting pose or even as a tool to enhance posture and balance.


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Dr. Koshal Rathore
Dr. Koshal Rathore

With over 8 years of experience as a Yoga Therapist, I blend ancient Yogic wisdom with contemporary research to manage chronic pain and improve overall well-being. Holding a Master's in Yoga Therapy and currently pursuing a PhD, my expertise extends to areas like weight loss, flexibility, stress, diabetes, and prenatal care.

My research on the effects of Yoga on Musculoskeletal disorders was recognized in the 'UGC Care Journal'. As the Head of Yoga at FlexifyMe, my dedicated approach supports individuals globally, offering specialized online Yoga and Physiotherapy sessions, emphasizing a vision of a pain-free world.

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