How to do Mountain Pose
- Stand with your feet hip-width apart or with big toes touching, whichever feels steadier.
- Spread your toes and press evenly through the heels and the balls of the feet.
- Gently engage your thighs without locking your knees.
- Lengthen your tailbone down and draw your lower belly lightly in.
- Lift your chest, relax your shoulders down and let your arms hang by your sides, palms facing in or forward.
- Lengthen the back of your neck, keep your chin level and breathe slowly for 5 to 10 breaths.
Benefits
- Builds awareness of good standing posture
- Strengthens the legs and core gently
- Teaches the alignment used in other standing poses
Common mistakes and how to fix them
Locked knees
Fix: Keep a tiny softness in the knees and engage the thighs instead.
Weight in the heels or toes only
Fix: Rock gently forward and back, then settle with weight spread evenly.
Arched lower back and ribs pushed forward
Fix: Draw the front ribs softly down and lengthen the tailbone.
Chin jutting forward
Fix: Draw the chin slightly back so the ears line up over the shoulders.
Easier and harder variations
- Arms overhead (Urdhva Hastasana) for a fuller stretch.
- Against a wall: heels, hips and shoulder blades lightly touching to feel alignment.
- Eyes closed for a balance challenge.
Safety
If you feel dizzy, keep your eyes open and stand near a wall. This guide is general information, not medical advice.