Mountain Pose anatomy

Mountain Pose · Tadasana · Tư thế trái núi

Mountain Pose mainly works quadriceps; adductors, gluteus medius, transversus abdominis stabilize.

3D anatomy model of Mountain Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Stand tall with your weight spread evenly over both feet. Most muscles work only lightly to keep you balanced and aligned.

Muscles in this pose

Working (contracting): Quadriceps

Stabilizing: Adductors, Gluteus medius, Transversus abdominis, Multifidus, Erector spinae, Soleus, Tibialis anterior, Tibialis posterior, Fibularis group, Trapezius

Why these muscles work or stretch

Quadriceps · Working (contracting): Contracts gently to lift the kneecaps
Gluteus medius · Stabilizing: Keeps the pelvis level
Soleus · Stabilizing: Keeps the body from swaying forward
Tibialis posterior · Stabilizing: Supports the arch of the foot

Practice cues

Lift your kneecaps gently without locking your knees
Draw your inner thighs toward the midline, tailbone down
Relax your shoulders down, away from your ears

Benefits

Builds awareness of upright posture and body alignment
Spreads weight evenly over both feet and may help improve balance
Lightly engages thighs, glutes and deep core to keep the spine stable
Lays the alignment foundation for other standing poses

Cautions / contraindications

Use caution with dizziness or low blood pressure: stand near a wall or chair
Go gently with knee pain: keep the knees soft, never locked

Easier variations

Stand with feet hip-width apart instead of together for easier balance
Stand with your back against a wall to feel the alignment

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Intense Side Stretch (Pyramid Pose) Parsvottanasana
Side Lunge Skandasana
Standing Half Forward Bend Ardha Uttanasana
Upward Salute Urdhva Hastasana
Standing Split Urdhva Prasarita Eka Padasana
Standing Forward Fold Uttanasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)