Yoga · 1-5 minutes
Easy pose
A simple cross-legged seat for breathing and meditation that helps you sit tall and calm.
Read more All yoga
Standing poses
Mountain pose
The foundation of all standing poses: standing tall with awareness to improve posture and balance.
- Sanskrit name
- Tadasana
- Level
- Beginner
- Hold / duration
- 1-2 minutes
- Best for
- Posture and body awareness
How to do it - step by step
- 1
Stand with feet together or hip-width apart and weight evenly spread.
- 2
Press all four corners of the feet into the floor and lift the knees gently.
- 3
Lengthen the spine, draw the belly softly in, and roll the shoulders back and down.
- 4
Let the arms hang by your sides with palms facing forward.
- 5
Look straight ahead, breathe slowly, and feel tall like a mountain.
Benefits
- Improves posture and spinal alignment.
- Builds balance and awareness of the body.
- Strengthens the legs and core gently.
- Calms the mind.
Precautions - who should be careful
- Avoid locking the knees - keep them softly straight.
- If you feel dizzy, sit and rest.
- People with low blood pressure should rise slowly.
Easier and deeper versions
- Easier: stand with your back against a wall.
- Deeper: raise the arms overhead and stretch up on the inhale.
Do it at your desk
- Stand up from your chair and take three mountain breaths whenever you take a call.
This is general wellness information, not medical advice. Practise gently and never force a pose or hold your breath. If you are pregnant, recovering from an injury, or have a medical condition such as high blood pressure, a heart, spine, or eye problem, check with your doctor and learn from a qualified teacher first.
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