Mountain Pose

The basic standing posture: feet grounded, legs active, spine tall and shoulders relaxed. It is the reference alignment every other standing pose is measured against.

How to do it

1. Stand with the feet hip-width apart and spread the weight evenly across both feet.
2. Engage the thighs lightly and let the tailbone drop so the pelvis is neutral.
3. Stack the ribs over the pelvis and the head over the ribs, arms relaxed by the sides.
4. Hold the posture for the prescribed time, breathing evenly.
5. Notice where the weight sits and rebalance it towards the middle of each foot.

Tips

• Lift and spread the toes once, then set them down; it resets the arch of the foot.
• Keep the knees soft rather than locked back.
• Let the shoulders roll back and down without pinning the shoulder blades together.

Muscles

Primary: Erector spinae

Secondary: Calves (gastrocnemius), Quadriceps