Tadasana (a)

Mountain pose

step by step

1Mountain Pose is often the starting pose for standing postures. It can also be done on its own.
2Stand up with your feet together, and your heels slightly separated. Lift your toes and let themgently fall back on the ground one by one. Balance your weight onto your left then right foot,frontwards then backwards before finally distributing it equally on both feet and standing still.
3The back is straight, the neck is long and the tailbone is pointing toward the ground.
4The shoulders are relaxed, the arms are on either side of the body, the fingers are long and the palms are facing forward.
5The knees are unlocked and the thigh muscles are slightly turned inwards. The abs are engaged in order to maintain a good posture. The gaze is in front of you and the back of the neck remains in the prolongation of the spine, the chin slightly pulled in towards the thorax.
6Hold the pose for 30 seconds or 1 minute, breathing softly.


  • Improves general posture.
  • Relieves sciatica and reduces flat feet.
  • Strengthens the thighs, knees and ankles.

contraindictions and warnings

  • If you suffer from headaches, have problems with insomnia or high blood pressure.

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