The foundation of all standing poses, Mountain Pose is a great position to improve posture, resting posture, or equipment.
Since the mountain pose is the foundation for all other permanent poses and inverses, it is important to learn the correct alignment. Often, this means changing the habitual pattern of alignment in your body.
Mountain Pose Step by Step
- Put your feet together and your hands on your sides. Press your weight evenly on the balls and arches of your feet.
- Breathe continuously and rhythmically. Draw your awareness inward. Focus on the present moment, remove all worries.
- Press your big toes together (separate your heel if you need to). Raise your toes and spread them apart. Then, place them back on the mat, one at a time.
- If you have trouble balancing, stand with your feet 6 inches wider.
- Pull down through your heel and straighten your feet.
- While pressing the four corners of both your feet equally, bend your feet firmly on the ground.
- Then, lift your ankles and the arches of your feet. Squeeze your outer calves towards each other.
- Pull your thighs up and back, entangling the quadriceps. Turn your thighs slightly inward, widen your sitting bones.
- Get a little stuck in your tailbone, but don’t round your lower back.
- Lift the back of your thighs, but release buttocks. Keep your hips along the center line of your body as well.
- Bring your pelvis to its neutral position. Pull your stomach in slightly.
- As you inhale, grow through your torso. Exhale and drop your shoulders away from your head, towards the back of your waist.
- Widen your shoulder bone, keeping your shoulders in line with the sides of your body.
- Push your shoulder blades towards the back ribs, but do not squeeze them together. Keep your arms straight, fingers extended and triceps firm. Allow your inner arms to turn slightly outward.
- Make your neck longer. Your ears, shoulders, hips and ankles should all be in a line.
- Keep your breath smooth and even. With each exhale, feel your spine lengthen. Slowly gaze towards the horizon line. Hold the pose for one minute.
Variations, Modification and Challenge
If you find this step difficult, try a modification until you are more comfortable. Once you increase the challenge to get the most from this pose.
If you have difficulty standing your feet together or feel unsteady doing so, widen your stance slightly until you feel stable.
If you have knee problems, make sure you are not closing your knees, but instead keep your needs soft or slightly bent.
For a challenge
You can give yourself a balance challenge by closing your eyes and mountain posing.
The mountain is a generally safe pose, unless you are feeling dizzy or lighthouse. Tip for womens those who are pregnant, you may need a wider stance to feel stable.
Benefits of Mountain Pose
Mountain pose or Tadasana is the foundation for all standing poses which improves posture, groundedness, stability and confidence. Other benefits include: