Tadasana (aka Mountain Pose) is a modern yoga pose in which you stand tall with your spine aligned and your abs and quads engaged. You can practice it all by itself or use it as a transition to flow into other poses.

Need a little more convincing that this simple pose is a game-changer for your yoga practice? Here are the best benefits Tadasana has to offer.

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Guille Faingold/Stocksy United

Ready to reap the wonderful things Tadasana can do for you? Here are seven benefits of practicing Mountain Pose.

1. Promotes good posture

Dealing with spinal pain? Try Tadasana. One review suggests that Mountain Pose in particular can help soothe neck or back pain. Practicing yoga (especially with an experienced teacher) can be beneficial for easing tense muscles.

Bonus: Yoga may not only relax your muscles but also strengthen them over time. That’s a win-win!

2. Improves your flexibility

Tadasana may also improve your flexibility. Remember, Mountain Pose doesn’t mean you’re simply standing there. When performed correctly, Tadasana may actually help your back get a little more bendy.

Ready to *finally* touch your toes? One small study suggests yoga exercises may increase spinal mobility and hamstring flexibility.

3. Boosts your self-esteem

Practicing Mountain Pose may even positively affect your self-esteem. According to a 2017 study, standing yoga poses like Tadasana could lead to an improved sense of self-esteem.

And you don’t need to spend too long in this position, either. The researchers suggest that this confidence boost can come from practicing yoga for just 2 minutes.

4. Strengthens your legs and abs

If you’re doing Tadasana correctly, you’ll prob feel the burn in your core and quads. But can yoga actually tone your bod? Some research suggests it can.

A 2015 study found that practicing yoga may be just as effective as other stretching and strengthening exercises at improving functional fitness.

Another study focusing on Sun Salutations suggests that yoga can make a solid strength training alternative. It could help lower your body fat percentage and boost your endurance.

5. Keeps your digestive tract on track

Having a hard time digesting all these benefits of Tadasana? This yoga pose may help you put your digestive tract back on track. Mountain Pose requires you to engage your core, so it may play a positive role in digestion.

A 2016 study found that practicing yoga for 6 months helped adults with irritable bowel syndrome experience fewer symptoms.

6. Develops better balance

Tadasana is all about standing up tall and straight, so it’s no surprise this versatile yoga pose may improve your balance too.

A 2014 study backs up this benefit, suggesting that practicing yoga may help you stay super stable by strengthening your joints and increasing your body awareness.

7. Offers a beginner-friendly yoga pose

Looking for a beginner-friendly yoga pose? Tadasana is right up your alley! Whether you practice it while standing or in an upright seated position, it’s a super-accessible asana.

Mountain Pose is like a gentle invitation into the wide, sometimes challenging world of yoga poses. (Looking at you, Padmasana 🧐.)

Tadasana is the perfect pose to kick-start your yoga routine. It might be simple, but there’s more to it than simply standing up straight. To get the most out of this pose, make sure you go through each of these steps:

  1. Stand up tall with your feet parallel. Keep feet as close as you can while maintaining your balance.
  2. Press heels and toes into the floor.
  3. Keep your quads engaged and rotate your thighs slightly inward.
  4. Taking a deep breath, slowly roll shoulders up and back.
  5. Release your shoulder blades down your back.
  6. Hold this position with your arms hanging naturally, palms facing forward, and neck long.
  7. Check your alignment and take a few deep breaths while you maintain the pose.

Looking for a twist on the typical Mountain Pose? Here’s how to make Tadasana work for you.

Make it easier: If you’re having trouble finding balance while standing with your feet together, try placing them hip-width apart. If you feel like this pose is putting too much pressure on your knees, keep them slightly bent.

Make it harder: Up for a challenge? Try to step up your balance game by doing Tadasana with your eyes closed.

Tadasana is a standing yoga pose designed to promote balance and help you focus on the present. It comes with plenty of perks, such as boosting your self-esteem and even improving digestion.

Ready to get started? This beginner-friendly pose is generally safe to perform, but you can always modify it to make it work for you.