Mountain Pose is the foundation of all standing poses in yoga. It embodies strength, stability, and proper alignment. The pose requires active engagement throughout the body while maintaining a strong, grounded connection through the feet. This is not a passive standing position, but rather an active pose that cultivates awareness, balance, and proper postural alignment.
1. Begin standing with your feet hip-width apart
2. (Inhale) Stand tall, spreading your toes and pressing evenly through all four corners of your feet
3. (Exhale) Engage your quadriceps lightly, drawing the kneecaps up
4. (Inhale) Roll your shoulders up toward your ears
5. (Exhale) Draw them back and down, creating space between your ears and shoulders
6. (Inhale) Turn your palms forward, allowing external rotation in the shoulders
7. (Exhale) Engage your core and glutes lightly, creating a subtle posterior pelvic tilt
8. (Inhale) Lengthen through the crown of your head, growing an inch or two taller
9. (Exhale) Ground down through your feet while maintaining the activation throughout your body
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