Discover the benefits of mountain pose.
Learn proper alignment, variations, and modifications.
Enhance your practice and find inner strength.
Youre just standing there on your two feet after all, right?
We call it mountain because we embody steadiness and stability.
It really is the embodiment of [a] sense of groundedness and expansion.
instructor atbodēyoga studio in New York City
In a sense, its the ultimate position, Pintar says.
Which muscles are you working?
Although no muscles should be straining in this pose, a number of them are activated.
You might feel your calves, quads, hamstrings, inner thighs, and glutes gently energized.
Your core, including your abs, will also engage to support your spine in proper alignment.
The biggest benefits youll get out of mountain pose
1.
Its this really wonderful blending of grounding as well as feeling uplifted, she says.
Without any complicated coordination or major balance challenge involved, you have the space to really focus inward.
Washington suggests using the time to ask yourself, Okay, what are my feet doing?
instructor atbodēyoga studio in New York City
Do I feel fully grounded?
Are my inner thighs engaged?
Whats my tailbone doing?
Whats my back doing?
By taking stock, you’re able to set the groundwork for a strong yoga flow.
Youll watch your posture improve
You dont need to do extreme backbends to helpfix a slouching habit.
This is a nice way to correct posture without strain, she says.
Take the time you better feel steady and stable before moving into something like dancers pose.
Its a great foundation to work from, Washington says.
Mountain pose is really the beginning of all poses of yoga.
We call it mountain because we embody steadiness and stability.
It really is the embodiment of [a] sense of groundedness and expansion.
This variation will be a lot more energizing, rather than a quiet, calming moment.
Heres what you may bedoing wrongand how to fix it.
But you actually want to keep your weight evenly distributed throughout your feet from your toes to your heels.
Gripping your toes
When we start to lose our balance, we have a tendency to grip our toes.
But Pintar suggests trying to keep them relaxed.
If anything, spread them out wide on the ground.
I always observe peoples feet because it tells me where their mind is, she says.
Were tense and were holding on to the stress of the day, Washington says.
She suggests thinking of squeezing your shoulder blades toward one another or just pulling them down.
But a successful mountain pose is one thats really engaged.
You want it to feel comfortable, but there is somemuscle activation.
Beginner tips for mountain pose
Mountain pose isnt one of those asanas you should attempt to ace.
Try not to perform it too much, Pintar says.
Otherwise, it becomes stressful.
Remember, its a meditative moment.
Relax your breath and let it flow naturally.
Really take the moment to integrate what came before and to go back to the breath, she says.
FAQ
1.
How long should you hold mountain pose?
The first time you do mountain pose during a yoga flow, Washington recommends holding it for five breaths.
Just really feel how you feel and what your bodys doing that day, she says.
Do your arms go up or down in mountain pose?
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