Tāḍāsana
The quiet foundation of all standing poses: stand tall, root the feet, and let the spine grow effortless and long.
How to practice
Slow, even nasal breathing through the nose; hold for 5–10 breaths.
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Stand with the big toes touching and heels a finger-width apart (or feet hip-width for steadiness).
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Spread the toes, lift the arches, and press evenly through the four corners of each foot.
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Engage the thighs, soften the tailbone, and draw the lower belly gently in.
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Roll the shoulders back and let the arms hang beside the body, palms facing forward.
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Lengthen the crown of the head toward the sky, jaw soft, gaze steady ahead.
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Breathe for 5–10 slow breaths, feeling the body settle onto the earth.
Benefits
- Improves posture and body awareness
- Strengthens the ankles, knees and thighs
- Firms the abdomen and glutes
- Creates space in the spine and eases mild back fatigue
Contraindications & cautions
- Low blood pressure or dizziness, keep the eyes open and come out slowly
- Headache days, keep the neck neutral rather than tilting the chin
Skip or modify the pose on days a caution applies to you, and work with a qualified teacher for injuries, pregnancy or health conditions.
Watch a free guide
A free video walkthrough from a public teacher, loaded only when you scroll to it, via YouTube's privacy-enhanced player.
In the tradition
Tāḍāsana looks like “just standing”, which is exactly why it teaches so much: steadiness (sthira) and ease (sukha) together, the two qualities Patañjali names as the measure of every āsana (Yoga Sūtra 2.46). Grounding the feet settles vāta’s scattered energy, while the lifted spine counters kapha’s heaviness.
Sources & further reading
- Light on Yoga , B. K. S. Iyengar (Tāḍāsana among the standing poses)
- Mountain Pose (video guide) (opens in a new tab) , Yoga With Adriene, Foundations of Yoga
Classical citations mark where a tradition is drawn on; modern books and videos are shared as further guidance, not as prescriptions.