Mountain Pose
This is a starting pose for many of the standing or inverted poses.  It helps to maintain good posture, strengthens thighs, brings alignment to the body, promotes awareness, develops a sense of balance, steadies breathing and helps to relieve back pain.

Beginners: Practice the pose with your back to the wall so you can feel the alignment. Take a block between the thighs. Squeeze the block and roll it slightly backward to feel the engagement and rotation of the thighs.


1. Come to stand lift up all your toes and let them fan out, then drop them down creating a wide solid base.

2. Root your feet and calves down into the floor.

3. Engage the quadriceps and draw them upward, causing your knee caps to rise.

4. Rotate both thighs inward, creating a widening of the sitting bones, and tuck your tailbone in between the sit bones.

Mountain Pose



5. Pull your belly button towards your spine toning the belly slightly.

6. Drop your shoulders down and slide your shoulder blades down your back opening your chest.

7. Keep your neck long, the crown of the head rises toward the ceiling

Mountain Pose