How to Do the Mountain Pose.
The Mountain Pose is a great way to learn proper posture, alignment, and balance, and
to develop strength in all the muscles needed for upright yoga positions.
But we'll admit: it kind of just looks like standing.
You will need A flat place to stand and a yoga mat or blanket.
Step 1.
Stand tall and upright with your feet hip-width apart and parallel.
Distribute your weight evenly between your feet and on the three weight-bearing parts
of each foot—the heel, the ball of the foot at the base of the big toe, and the ball of
the foot at the base of the little toe.
A variation on this pose calls for a narrower base by positioning your legs and feet together,
their inner edges touching.
Step 2.
Your hips should be aligned directly over your legs, which should be aligned directly
over your feet.
Keep the idea of balance in mind throughout this pose.
Balance is an integral part of yoga, both physically and spiritually.
Step 3.
Allow your tailbone to drop, lengthening your lower back.
To help yourself do this, imagine a fishing weight attached to your tailbone, steadily
pulling it down.
The weight of your upper body should be transferring through your pelvis into the hip joints, in
such a way that you can feel your pelvis balancing on the tops of your femur bones.
Step 4.
Center your shoulders between the front and back of your body, in a neutral position.
When you find the right spot, the upper back should feel relaxed and free of any unwanted
tension.
Step 5.
With your shoulders and upper back properly aligned, your head should feel like a helium-filled
balloon on a string floating up off your neck.
Step 6.
Breathe normally, and hold this pose for as many breaths as you like.
Because the Mountain Pose is so simple, it can be practiced anywhere at anytime—in
line at the grocery store, during a ride in the subway, or even at a bar with friends.
Step 7.
To release the pose, simply relax.
And you thought you knew how to stand.
Did you know The tallest mountain in India is the Kanchenjunga at 28,208 feet.