Alignment

Stand with your feet together with your hips aligning over your ankles and knees, and your shoulders directly above your hips.

Externally rotate your shoulders so your palms are facing front and lift in and up through the abdominals. Focus on engaging your muscles in your thighs and core to support your spine and root your feet into the ground.

Watch the Video: Mountain Pose 

Tips

Slightly separate your heels by about ½ an inch, so that the feet and legs maintain a parallel relationship. Engage your core to support your spine and feel the connection between your legs, your core and your balance. Rotate your shoulders out and down - opening up your chest to correct your posture and bring more breath into your lungs. 

You can also take a moment to close your eyes here to better feel the balance of the pose from the inside out.

Modifications 

As this pose does not require a great deal of physical effort, there aren’t really any modifications for it, but if needed the same kind of balance can be sought while sitting upright in a chair. 

Muscles Worked

Gluteals, quadriceps and hamstrings unite to provide support for the spine while standing, as the posterior deltoids and external rotators of the shoulder help broaden the collarbones.

Benefits

Mountain pose is also known as Samasthiti, or ‘equal parts’ pose, indicating that we are intended to find balance and evenness through the legs and body as a starting point for our yoga practice – and our lives!