Mountain Pose

BENEFITS

• Decompresses the spine
• Strengthens the entire leg and pelvic girdle
• Tones the abdominal muscles
• Ignites the nervous system
• Improves posture

CONTRAINDICATIONS

• Headache
• Insomnia
• High blood pressure

HOW TO

1. Ground through your feet. Spread all 10 toes and find equal weight in the four corners of your feet: the ball mound of the big toe, the ball mound of the little toe, the outer heel, and the inner heel.
2. Firm your quadriceps and slightly rotate the inner thighs backward.
3. To engage your core, lengthen your tailbone and draw your pubic bone up, as your draw your hip points in toward your navel.
4. Breathe into your back body and lift your sternum.
5. Root your shoulder blades against your back ribs.
6. Lift through the crown of your head and soften your gaze.

MODIFY OR REPLACE

• Bring feet hip-distance apart.

SEQUENCING TIPS

• Practice anytime in your sequence.
• Mountain pose is a precursor to all standing postures.

TEACHING CUES

• Ground through the four corners of your feet.
• Pull your hip points in toward your navel.
• Breathe into your heart and soften your shoulders.
• Lift through the crown of your head.

VARIATIONS

• Upward Salute (Urdhva Hastasana)
• Equal Standing (Samasthiti)

WATCH OUT FOR

• Hyperlordosis of the lower back
• Lower ribs jutting out
• Chin pushed forward