How to Do the Mountain Pose

The Mountain Pose is a great way to learn proper posture, alignment, and balance, and to develop strength in all the muscles needed for upright yoga positions. But we'll admit: it kind of just looks like standing.

You will need

  • A flat place to stand
  • A yoga mat or blanket

Step 1 Stand in position Stand tall and upright with your feet hip-width apart and parallel. Distribute your weight evenly between your feet and on the three weight-bearing parts of each foot—the heel, the ball of the foot at the base of the big toe, and the ball of the foot at the base of the little toe.

Step 2 Align hips Your hips should be aligned directly over your legs, which should be aligned directly over your feet.

Step 3 Lengthen lower back Allow your tailbone to drop, lengthening your lower back. To help yourself do this, imagine a fishing weight attached to your tailbone, steadily pulling it down. The weight of your upper body should be transferring through your pelvis into the hip joints, in such a way that you can feel your pelvis balancing on the tops of your femur bones.

Step 4 Center shoulders Center your shoulders between the front and back of your body, in a neutral position. When you find the right spot, the upper back should feel relaxed and free of any unwanted tension.

Step 5 Align shoulders & back With your shoulders and upper back properly aligned, your head should feel like a helium-filled balloon on a string floating up off your neck.

Step 6 Hold pose Breathe normally, and hold this pose for as many breaths as you like.

Step 7 Release pose To release the pose, simply relax. And you thought you knew how to stand.