Blueprint Posture: Mountain Pose (Tadasana)

Mountain Pose (Tadasana in Sanskrit) is one of the first postures that students are introduced to. It has been said that every single posture that you’ll encounter is based off of this foundational pose, earning it the nickname “Blueprint Posture.” It’s a reoccurring pose that you’ll see over and over again in our classes, so it’s important to pay particular attention to your alignment. Follow along as we break down Mountain Pose step by step:

How to do Mountain Pose

1. Start by planting the four corners of your feet securely against the ground with your big toes touching. Press the soles of your feet to the floor and lift your inner arches.

2. Engage and lift your quadriceps. Also focus on facing your kneecaps outward and lifting them up towards the ceiling. Tuck your pelvis down toward your heels into a neutral position. 

3. For the upper body, focus on broadening your collarbones and sliding your shoulders down your back. Tuck your chin back towards your spine and lift through the top of your head.

4. Finally, reach your hands toward the sky and spread your fingers wide with your palms facing each other. Slightly turn your pinkies inward.

5. Focus on your alignment in Mountain Pose and you’ll feel the benefit in other postures. The alignment that you’re perfecting in this posture will serve you well as you progress in your practice!