Mountain Pose

Instructions

1. 1Stand with feet together or hip-width apart, big toes touching, and distribute your weight evenly across both feet.
2. 2Engage your quadriceps gently to lift the kneecaps without locking the knees.
3. 3Draw the tailbone slightly down and lengthen through the lumbar spine to neutralize any excessive arch.
4. 4Roll the shoulders back and down, broadening the collarbones and letting the arms hang naturally at your sides with palms facing forward.
5. 5Lengthen the crown of the head toward the ceiling, keeping the chin parallel to the floor and the back of the neck long.
6. 6Breathe steadily for 5–10 breaths, feeling the ground beneath your feet and cultivating full-body awareness.

Contraindications & precautions

• ⚠Chronic low back pain — avoid posterior pelvic tuck and instead focus on a neutral spine alignment throughout the pose.
• ⚠Flat feet or fallen arches — place a thin block between the thighs to encourage arch activation and consult a specialist before regular practice.
• ⚠Headaches or vertigo — keep the gaze at eye level rather than lifting the chin, and practice near a wall for support if needed.