Mobility · Yoga
Mountain Pose
Mountain Pose is an upright standing yoga posture that practices balanced alignment and quiet stability. It develops awareness of how your feet, legs, and trunk support your body.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand with your feet hip-width apart, pointing forward.
- Distribute your weight across each heel, big-toe mound, and little-toe mound.
- Align your torso over your pelvis, with your pelvis above your ankles.
- Let your arms hang beside your body, palms facing forward.
- Hold this upright position for the prescribed time.
- Release the pose into a relaxed stance.
Form cues
- Breathe slowly and comfortably
- Keep your gaze level
- Let your shoulders drop
Common mistakes
- Locking your kneesKeep your legs straight without pressing your knees backward.
- Pushing your chest forwardLet your lower ribs settle instead of lifting your chest into a backbend.
- Gripping with your toesLengthen your toes along the floor rather than curling them for balance.
Safety
Forcing a rigid posture can cause joint discomfort during longer holds. You may lose balance if you become fatigued or lightheaded.
- Practice on a firm, level surface.
- Stand within reach of a wall if you feel unsteady.
- End the hold if you develop pain, dizziness, or increasing sway.
If standing causes recurring dizziness or you have a balance disorder, use support and get advice from a physiotherapist or doctor before practicing unsupported.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat (optional)
Sets and reps
- Sets
- 1–3
- Target
- 20–60 seconds
- Rest
- No rest timer
Start at the shorter end while you learn to stand comfortably without unnecessary tension.