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Tadasana
Mountain Pose
Posture awareness; standing reset Best used study break.
Photo: Kennguru, CC BY 3.0, via Wikimedia Commons Source and licence
Find a comfortable standing position Stand on a firm, non-slip surface. Keep your feet together or hip-width apart, with toes pointing forward.
Ground your feet Spread your toes gently, then place them back on the floor. Distribute your weight evenly across your heels and the bases of your big and little toes.
Align your legs Engage your thigh muscles gently. Keep your knees soft and avoid locking or hyperextending them.
Position your pelvis Keep your pelvis neutral and preserve the natural curves of your spine. Avoid excessively tucking the pelvis or arching the lower back.
Lengthen your spine Imagine the crown of your head reaching upward. Keep your torso tall without stiffening or forcing your posture.
Relax your shoulders Lift your shoulders gently toward your ears, then roll them back and down. Let your arms rest naturally at your sides with relaxed fingers.
Align your head and neck Keep your chin level, neck long, and gaze softly forward. Do not push your head forward or tilt it backward.
Breathe and hold Breathe slowly and naturally. Maintain the posture for 5–10 comfortable breaths without unnecessary tension.
Release Relax your legs and shoulders, then step out of the pose gently.
Avoid forcing range or holding the breath.
Avoid locking knees.
Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.
Arranged for you
The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.