Mountain Pose (Tadasana): How to Do It, Benefits & Cautions
The foundation for all standing poses, aligning the body from soles to crown.
Level: Beginner · Hold: 30 seconds · Type: Standing · Target areas: Legs & Hamstrings, Spine & Back
Benefits ✨
- Builds posture and alignment awareness
- Stabilizes the legs and core
- Forms a base for focus and balance
Step by step 🧘
1) Stand with feet hip-width apart, pressing evenly through both soles.
2) Engage your thighs and lengthen your tailbone downward.
3) Roll your shoulders back and reach the crown upward.
4) Let your arms rest by your sides and breathe evenly.
Breathing and cautions 🌬️
Breathe evenly and feel the alignment through your whole body.
- Soften your knees slightly if you feel lightheaded
How Yoga Play recognizes Mountain Pose 📱
Yoga Play finds your shoulders, elbows, wrists, hips, knees, and ankles in the camera image, then measures the height and angle of each joint relative to your torso length and compares them with the rules for the pose. When every rule is met, the skeleton turns green and the hold timer starts running.
If you drift out of the pose, hints like these appear on screen:
- Stand tall, body stacked in one line
- Stand tall on both feet
Joint angles read from the sample photo above: knee about 176°, hip about 175°, elbow about 170°. These come from a single photo, so they vary with body proportions and camera angle.
This sample photo passes every recognition rule in the app, so the skeleton is drawn in green.
Related guides 🔗
Yoga Play Pose Guide - All 26 Yoga Poses at a Glance
Browse all 26 yoga poses by level, each with the skeleton recognized by the app.
Yoga Play - Auto Pose Tracker
A yoga app that recognizes your pose with the camera in real time and automatically logs how long you hold it. Practice properly at home with 26 poses, 10 flows, and voice guidance.
Frequently Asked Questions (FAQ)
How long should I hold Mountain Pose?
Yoga Play sets a default target of 30 seconds. The timer runs only while the pose is recognized, and you can adjust hold times in flows.
Is Mountain Pose suitable for beginners?
Yes. Mountain Pose is a beginner-level pose that you can practice by following the steps, even if you are new to yoga. Stop right away if you feel pain.
How does Yoga Play check Mountain Pose?
It finds your key joints in real time with the phone camera and compares them with the rules for the pose. While the rules are met, the skeleton turns green and your hold time is logged. Video is processed only on your device.