Mountain Pose (Tadasana) looks like simply standing, but it's the base for most standing poses: feet rooted, legs engaged, body stacked in a tall vertical line. There's no single 'perfect' shape, because bodies are built differently; the goal is a steady, balanced stance you can hold and breathe in. From the side or front, the camera reads how well your ankles, hips and shoulders stack over time.
Ground the foundation
Set your feet. Traditionally the big toes touch with the heels slightly apart. If you have wider hips or your knees tend to drift in, stand with feet hip-width apart. Toes point forward. Pick the stance that feels most stable.
a stance you could stand in for a minute without wobbling.
Lift your toes, spread them, and set them back down. Then press evenly through the four corners of each foot: big-toe mound, little-toe mound, inner heel, outer heel. Keep the inner arches lifted.
the whole sole in contact, arches not collapsing.
Stack and lengthen
Engage your legs and keep the shins vertical. Firm the thighs, but don't push the knees back past straight. From the side, your shins should stand upright, not slant backward.
legs working, knees straight but not jammed back.
Find a neutral pelvis. Tilt it a little forward, then back, and settle in the middle. Let the tailbone lengthen down without tucking it under. Draw your belly in lightly and stack your ribs over your pelvis.
low back with its natural curve, neither arched hard nor flattened.
Lengthen up. Lift the breastbone without puffing it, roll your shoulders down and back, and let your arms hang by your sides with palms facing forward. Tuck your chin slightly and reach the crown of your head up.
tall through the crown, shoulders away from the ears.
Check your balance and breathe. Notice whether your weight drifts toward your toes or heels, or sways side to side, and adjust until it's even. Breathe evenly and hold for 30–60 seconds, longer as it gets comfortable.
steady, with only small adjustments in the feet.
Feel it
Steady and tall, with the legs active and the shoulders, jaw and belly not gripping. Weight sits evenly across both feet. Once the alignment is right, the pose takes little muscular effort and you can stay and breathe. This is your reference for neutral: you'll feel the contrast when you later fold, twist or backbend.
Fix-its
- Your knees push back past straight (hyperextension) Bend the knees slightly and move them forward a little (about half an inch is enough for most people), then shift the pelvis back and lift the chest. Check in a mirror that your shins are vertical. This often brings a forward-pushed pelvis, sunken chest and jutting head back into line too.
- Your weight sits in one part of the foot, or your arches collapse Lift and spread the toes, set them down, and press through all four corners. Keep the inner arches lifted while you draw the outer ankles in slightly.
- Your pelvis tips forward (arched low back) or you tuck it under Rock the pelvis forward and back a few times and stop in the middle. Lengthen the tailbone down without tucking, and draw the belly in lightly.
- Your shoulders creep up or your chest sinks Roll the shoulders down and back and lift the breastbone. Keep it relaxed: you're settling the shoulders, not clamping them.
- Your chin juts forward Tuck the chin slightly and reach the crown of the head up, so your head balances over your spine.
Drill
- Toe reset: lift, spread and lower your toes, then press through the four corners. Do it before each hold.
- Pelvis rock: tilt the pelvis forward and back in small movements a few times, and stop in the middle.
- Mirror side-check: stand side-on to a mirror and look for vertical shins and ears over shoulders over hips. Re-check each time you practice.
- Wall support: if you feel unsteady, practice next to or with your back near a wall. Build up to 30–60 second holds.
- Everyday reps: whenever you stand still (in a queue, waiting for the kettle), soften locked knees and re-stack. If standing balance is hard, start with the seated version: feet flat, knees over ankles, spine long.
Sources
- Cleveland Clinic (with Paula Brown, C-IAYT) — Mountain Pose (Tadasana): Benefits and How To Do It (2025)
- YogaUOnline — Pose Library: Mountain Pose
- Yoga Journal — Hyperextended Knees? Here's What You Need to Know to Prevent Injury (2007, updated 2025)
- Amber Burke / Yoga International (with Bill Reif, PT) — Adapting Yoga for Knee Issues: Alignment Tips and Best Practices
Last checked 2026-10-25.