Mountain Pose

How to practise

Start here: Stand at the front of your mat with your feet about hip-width apart and your arms resting by your sides.

1. Let your feet point forward and spread your toes gently.
2. Feel your weight spread evenly between the heels and the balls of both feet.
3. Keep your knees soft rather than locked.
4. Let your tailbone point gently down, so your lower back is neither arched nor tucked under.
5. Lift gently through the crown of your head and let your shoulders relax down and back.
6. Let your arms hang naturally, with your palms facing your thighs or turned slightly forward.
7. Rest your gaze softly ahead and breathe steadily.

Breath: Breathe in and feel yourself grow a little taller. Breathe out and let your shoulders settle.

Coming out: Simply relax your body, shake out your legs if you like, and move on to your next pose.

Benefits

• Builds awareness of how you stand and carry your weight
• Invites steady, gentle effort through the legs and the middle of the body
• Offers a calm, grounded place to begin or end a practice

Common mistakes

• Locking the knees

  Try instead: Keep a tiny softness in your knees so your legs are active but not jammed straight.

• Leaning back into the heels

  Try instead: Rock gently forward and back until your weight feels even across both feet.

• Lifting the chest by arching the lower back

  Try instead: Let your front ribs soften down and think of lengthening the back of your waist.

• Holding the shoulders stiffly

  Try instead: Lift your shoulders up towards your ears, then let them drop and rest.

Make it easier

• Stand with your feet a little wider apart for a steadier base.
• Stand with your back near a wall to feel where your head, shoulders and hips are.
• If standing is tiring today, sit tall on a sturdy chair with your feet flat on the floor.

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