What to look at
- Feet. Parallel, hip width apart, or with the big toes together. The weight is spread over four points: the base of the big toe, the base of the little toe and the two sides of the heel. The toes stay free.
- Knees. Not locked, slightly soft. The kneecaps face forward and the weight does not drift back to the heels.
- Pelvis. Neutral, without a deep arch. The tailbone lengthens gently down and the pubic bone does not push forward.
- Back. The spine is long and the crown reaches up. The lower ribs do not jut forward and the belly is gently drawn in.
- Shoulders. Down and relaxed, the shoulder blades softly drawn towards the back. The arms hang freely at the sides with palms facing forward or towards the thighs.
- Neck and gaze. The chin is level with the floor and the neck is long. Look ahead at a point at eye level.
- Breath. Breathe evenly and calmly. The inhale lengthens the spine and the exhale relaxes the shoulders.
What it trains
Mountain teaches steady standing and attention to posture. It uses the muscles of the legs, belly and back, but quietly and without strain.
The pose often acts as a point of reference in class: you notice how you stand and then move into other poses. That is why it gets time even in lively classes.
Step by step
- Stand in the middle of the mat with the feet parallel, hip width apart or together.
- Spread the weight across the feet: the base of the big toe, the base of the little toe and the heel. Keep the toes relaxed.
- Soften the knees and lightly engage the thighs, as if drawing the skin of the thighs upward.
- Set the pelvis in a neutral position and lengthen the spine upward, the crown reaching towards the ceiling.
- Drop the shoulders away from the ears, open the chest and let the arms hang at the sides.
- Look straight ahead with the neck long and the chin level with the floor.
- Breathe calmly. Then move into the next pose, keeping the feeling of support.
Stay for five to ten calm breaths. Before you leave, notice where the weight sits in the feet. You can repeat this stance outside class, for example by a window: it is a short pause to notice how you stand.
How to tell it is going well
- The weight is spread evenly across the feet and the knees are soft.
- The spine is long and the ribs and pelvis sit level.
- The shoulders are down and the neck is free.
- The breath is calm and there is no extra tension in the body.
Common mistakes
- Weight on the heels or on the toes. Rock gently forward and back, then find the middle of the foot and share the weight evenly.
- The knees are locked. Bend the knees slightly and straighten again without locking. The thighs stay engaged.
- The chest pushes out and the lower back arches. Lower the bottom ribs, draw the belly in and lengthen the tailbone down.
- Shoulders hiked up, chin forward. Drop the shoulders, bring the chin level with the floor and lengthen the back of the neck.
Variations
Easier
- Back to a wall. Stand with the back of the pelvis and shoulders at a wall to feel the spine lengthen.
- Feet apart. Set the feet hip width apart; this adds steadiness if balance feels tricky.
Harder
- Rise onto the toes. Rise onto the toes on an inhale and lower on an exhale, keeping the spine long.
- Arms overhead. Lift the arms overhead on an inhale, palms facing each other and shoulders down.
When to be more careful
If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.
- If you feel dizzy, open your eyes, lower your arms and sit on a chair or the floor.
- If you have concerns about your feet, knees or back, tell the teacher before class. If you are pregnant, tell the teacher: they can help you find a comfortable option.
Where you will meet it
- Iyengar: mountain is taught as the root of all standing poses, with the feet and legs described in detail.
- Hatha: the pose opens the standing series and links poses together.
- Sivananda: it belongs to the basic series and is used to settle into practice.
- Senior Yoga: it is done with the support of a chair or a wall.
Paired poses
Try it in class
See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class
Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.
This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.