Mountain Pose

Mountain Pose is a simple pose, which can be easily done by the below instructions:

• Standing with your toes together and your heels slightly apart.
• Spread your toes and equally distribute your weight across both feet. Tuck your hips down a little and engage your core so your tailbone is pointed down toward the floor. Roll your shoulders back and forth to relax them.
• Inhale and extend your arms upwards while pressing your feet down. You can alternatively rest your hands by your sides or in a prayer position in front of your chest—all are typical variations, and your instructor may cue one or offer you the option.
• Inhale and exhale slowly and deeply through your nose.
• Hold the position for 3–5 breaths.

To begin Mountain Pose in a balanced way, place your feet where they would naturally fall when walking forward, with a few inches between them. Maintain a forward-facing posture with your hips and knees. To keep your stance strong and maintain the integrity of the pose, gently activate your core and avoid locking your joints.

Mountain Pose serves as a foundation for the rest of the poses. It puts your mental focus and concentration to the test. It strengthens your thighs, knees, and ankles, firms your tummy and buttocks, soothes sciatica and reduces flat feet on a physical level.