Mountain (hold)

Tadasana

Yogaeasytimedno equipment

Standing upright with feet together (or hip-width), weight spread evenly over both feet, legs straight without locking, spine tall and arms relaxed at the sides; ear, shoulder, hip, knee and ankle line up vertically.

How to do it

1. Stand with the big toes together (heels slightly apart) or feet hip-width, inner edges parallel, toes forward.
2. Spread the weight evenly over heels and balls of both feet; legs straight, kneecaps lifted but knees not locked.
3. Pelvis neutral, tailbone pointing down, spine long; shoulders relaxed down and back over the hips.
4. Arms hang by the sides, palms facing the thighs or slightly forward.
5. Head balanced on top of the spine, chin level, gaze straight ahead; breathe slowly.

Muscles worked

Supporting: quads