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Mountain Pose
Tadasana — The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
How to do it
Stand with feet hip-width, weight even across both feet. Lengthen the spine, relax the shoulders down, and let the arms rest at your sides.
Benefits
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Cautions
Very safe. If you feel light-headed standing still, take a wider stance or sit instead.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 10 kcal |
| 10 min | 20 kcal |
| 20 min | 40 kcal |
| 30 min | 60 kcal |
Related poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Cobra Pose
Opens the chest and strengthens the muscles along the spine. A gentle counter to hours of sitting and rounding forward.
Warrior II
Builds strength and stamina in the legs, opens the hips and chest, and sharpens focus.
Warrior I
Strengthens the legs and opens the hips, chest and shoulders, while building balance and stability.
Triangle Pose
Stretches the legs, hips and side body, and opens the chest while building steady standing strength.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Mountain Pose?
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Who should be careful with Mountain Pose?
Very safe. If you feel light-headed standing still, take a wider stance or sit instead.
How many calories does Mountain Pose burn?
Roughly 2.0 calories a minute for about a 70 kg adult, so around 20 in a ten-minute hold or repetition. Effort and body weight change this a lot.
Track your practice
TempoLife logs yoga with the rest of your movement and sleep, so consistency shows up in your trends.