Anatomy of a Pose - Laurel Marsh

Tadasana (Mountain Pose)

Though Tadasana may not look like the most exciting asana (posture), it is a key one to practice and understand.  The alignment and structure of Tadasana is echoed throughout most other asanas as it sets the foundation for all other postures.


  • Strengthens entire body
  • Improves posture & balance
  • Teaches proper alignment
  • Increases focus & confidence

Key Actions:

  • Bring the big toes to touch and separate the heels slightly.  Root down through the balls of the feet and heels evenly as the inner arches lift
  • Activate and lift the fronts of the thighs (quadriceps) upward without locking the knees.  Inner thighs rotate in towards each other to create space in the sacrum
  • Lightly draw the tailbone downward and lift the back ribs to help soften the front ribs
  • Lift the center of the chest away from the naval and broaden across the shoulders as the palms face forward
  • Keep the chin parallel to the ground and lengthen up through the neck and crown of the head


  • Stand with the heels, sacrum, and shoulder blades against a wall to help with balance and alignment
  •  Place a block the narrow way in between the thighs to help activate the legs and feel the inner thighs rotate in towards each other


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