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A guide to Tadasana - mountain pose


Tadasana Yoga

The Tadasana, also known as the mountain pose, is considered the “mother of all asanas” because it is the base pose from which all other asanas emerge. ‘Tada’ stands for mountain, and if you want to conquer poses like the headstand or the handstand, you will have to get the tadasana pose right.

The tadasana (mountain pose) may seem easy, but it requires concentration and proper technique execution to transform the mind and body. Usually, this is the first pose that is taught in every yoga class.

While performing the mountain pose in yoga, you must feel stable, grounded, and connected to the Earth. This will allow the energy to pass through your body and allows the free flow of prana within the spine. It is said that in yoga, the most important ability is to stand properly on your two feet. The tadasana yoga pose helps set the tone for other poses and also acts as a neutral pose between other standing poses.

Many of us have become victims of a sedentary lifestyle, this leads to various health issues like stiff joints, muscle pain, back spasms, and so on. When you start practicing Tadasana, it will work on aligning your skeletal system and bringing back the neutral stance. This will require much muscular effort because the mountain pose in yoga aims at strengthening core muscles and weak backs.

Some of the significant mountain pose benefits are that it helps create space in the body and allows internal organs to work smoothly. Additionally, it works wonders on your mental health by improving your concentration and increasing energy.


How to do the tadasana yoga mountain pose?

Step by Step guide:

  • Start by standing barefoot on the ground, with your feet and legs joined together, Bend the knees slightly and straighten them; this will help loosen your joints.
  • Next, you will have to focus your concentration on a particular spot in front of you. This will help you avoid any distractions, it’s also called Drishti. This step encourages being mindful and mentally aware.
  • Keep in mind to relax your lower belly and from your thigh muscles, while turning them slightly inwards and lifting your knee cap. Keep the inner arches of your ankles strong, while you lift them.
  • You have to lengthen the tailbone and imagine that a line of energy is passing through your body.
  • Lift your chest upwards and push your shoulder blades back. Here you have to widen the collarbones.
  • Raise your head, this will help with lengthening your neck. Be mindful of your breathing, and do it deeply. When you inhale, it should feel like the air is traveling to your stomach, toes, and up to your head. Once you exhale, you should feel as though the air is going to your head, stomach, and feet.
  • When you inhale, raise your toes slightly; try to balance your body on the heel. Stretch the shoulders, chest, and arms up, while the toes take on your body weight. This is where you will feel a stretch in your body, from head to toe. Hold the pose for five to ten seconds and exhale. This step is a variation to the Tadasana pose, and it’s called the Palm tree pose.

Once you repeat the mountain pose in yoga two to three times, you can start increasing the duration. After a good amount of practice, you can start taking four steps forwards and backward while standing on your toes. This improves your gait while walking.


Some major tadasana benefits:

  • One of the biggest mountain pose benefits is that it helps correct your posture, enhances your balance, and increasing spine agility.
  • Increases ankle, joint, and thigh flexibility
  • Tones the abdomen and hips, and helps gain control over your muscle movements
  • It’s also believed that it will help increase height, during the formative years, if practiced regularly.
  • Regular practice of the mountain pose asana helps strengthen the nervous and skeletal system, along with enhancing digestive and respiratory functions.

Mountain pose variations and modifications:

  • If you suffer from knee pain, then you have to stand with your feet at a hip-width distance and slight bend in your knees.
  • For beginners, it is advised that you stand with your back against the wall and keep your body as straight as you can. If standing straight is making you uncomfortable, then practice the mountain pose in a chair. Follow the same tadasana instructions for your upper body, while keeping the feet grounded on the floor.

Consistently practicing the tadasana pose will help developmental and physical health, and can contribute to a healthy lifestyle. It is essential to learn and practice yoga asanas under the supervision of trained yoga teachers. At Govardhan Ecovillage, we have a staff of experienced professionals who will help you practice yoga postures that are best suited for you.