11 Easy Yoga Steps for Beginners — India

3. Master Mountain Pose (Tadasana)

Tadasana, or Mountain Pose, seems simple but it teaches alignment and body awareness that help every standing posture. Stand with feet hip-width or together, whichever feels natural. Spread your toes and ground evenly through the four corners of each foot. Draw the kneecaps slightly up without locking the knees. Lengthen the spine, lift the chest softly, and let the shoulders relax away from the ears. Imagine a thread pulling the crown of your head upward while the tailbone reaches gently down. Balance your weight evenly and breathe steadily. Practice Tadasana for thirty seconds to a minute several times during a session to reset posture and check alignment. This pose helps posture for long days at a desk or while carrying groceries and tiffin boxes. Avoid tensing the neck or gripping the shoulders; if balance is tricky, stand near a wall and lightly touch it with the fingertips. For those with lower-back pain, slightly bend the knees and tuck the pelvis gently to find neutral alignment. Mastering this foundational pose creates a reliable starting point for other standing poses and builds confidence in simple alignment cues.