Tadasana, also known as Mountain Pose, is a basic standing yoga posture that aligns and strengthens the whole body. To perform it, stand with feet together or hip-width apart, engage the leg muscles to straighten the knees, and lift the chest while keeping the spine long. Place the palms together in front of the chest in prayer position. Holding the posture evenly distributes weight through both feet to remove back pain, improve lung capacity, and establish calmness and focus of mind.

1. Tadasana – Mountain Posture
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2. Tadasana – Mountain Posture
Tadasana – Mountain Posture (tada – mountain)
Practice:
1. Come to standing posture.
2. Stand straight with the feet together, the inner heels and big toes touching each other. (For
beginner can keep feet apart for hip distance wide).
3. Lengthen all the toes flat on the floor.
4. Straighten the knees and pull the knee-caps up. While inhale contract the hips and pull up the
muscles of the thighs, Keep the stomach in, chest forward, spine stretched up and the neck
straight.
5. Inhale, and lift your hips, stomach in, rib cage up, chest up, neck and head straight.

3. Tadasana – Mountain Posture
6. Make sure you are not bearing the weight of the body either on the heels or
the soles, it should be evenly distributed on both feet and firmly grounded,
by adopting mountain pose (Tadasana).
7. Place both palms together in front of the chest (Namaskara Mudra).
Benefits:
1. Align whole body evenly both left and right side of body.
2. Remove lower back pain and reduces breathing rate, improves lungs
holding capacity.
3. Strengthen ankle, knee, hip, spine and shoulder joints.
4. Establishes a state of concentration and calmness in mind.