Mountain pose in yoga: benefits, alignment and variations

YoIt's easy to think of mountain pose in yoga as a time to take a break. After all, you're standing there on your two feet, right?

It's actually a foundational pose that can set the direction for the rest of your flow. “Mountain pose is really the beginning of all yoga poses,” he says. Lorenza Paintinstructor in presage Yoga studio in New York City. “We call it 'mountain' because we embody firmness and stability. “It really is the embodiment of (a) sense of rootedness and expansion.”

Called “tadasana” in Sanskrit, mountain pose may seem very simple, but if you do it right, you will feel it very deeply. “In a sense, it is the definitive position,” says Pintar.

How to do mountain pose with perfect form.

1. Stand with your feet together, distributing your weight across your feet with your toes spread on the floor. Your knees should be straight, but not locked.
2. Find a neutral position on your trunk aligning the shoulders over the pelvis and lengthening the spine with the tailbone pointing towards the floor. Your core should be activated.
3. Turn your palms forward.
4. Allow your breath to flow naturally as you focus inward. “Observe the breath, observe the gaze, observe the mind,” says Pintar.

What muscles are you working?

Although no muscles should tense in this posture, several of them are activated. You may feel your calves, quads, hamstrings, inner thighs, and glutes gently energize. Your core, including your abs, will also be engaged to hold your spine in proper alignment. If you rotate your arms or hold them above your head (more on that below), your shoulders will get some work, too.

The biggest benefits you will get from mountain pose

1. You will feel more present

Mountain Pose balances the energies of landing on earth and reaching for the sky, according to Sabrina Washingtonan instructor with Core Power Yoga. “It's this really wonderful combination of grounding and feeling of elevation,” she says. “You can be very present in the pose, as you are sort of the middle ground between up and down.”

Without any complicated coordination or any major balance challenges involved, you have the space to really focus inward. Washington suggests taking the time to ask yourself, “Okay, what are my feet doing?” Do I feel completely grounded? Are my inner thighs compromised? What is my tailbone doing? What is my back doing? By taking stock, you can lay the foundation for a strong yoga flow.

2. You will absorb the benefits of the previous posture

Mountain pose is often a transition between asanas, so it can give you a moment to absorb the benefits of the one you just did before moving on to the next.

“It's a very clarifying moment,” says Pintar, who adds that it is one of his favorites. fundamental yoga postures For this reason. Reflect on how your body responds, for example, if your chest feels more open or if your hamstrings feel longer.

3. You will see how your posture improves

You don't need to do extreme backbends to help. fix a slouching habit. Pintar notes that simply finding a tall, neutral spine through mountain pose can help you develop better alignment. “This is a good way to correct posture without tension,” he says.

4. You will be prepared for more solid balances

By finding your balance when you have both feet on the ground in mountain pose, you will be better prepared to move on to more challenging balances. Take the time you need to feel firm and stable before moving into something like ballerina pose. “It's a great base to work from,” says Washington.

“Mountain pose is really the beginning of all yoga poses. We call it “mountain” because we embody firmness and stability. “It really is the embodiment of (a) sense of rootedness and expansion.” —Lorenza Pintar, yoga instructor

Variations to try

Despite the simplicity of this pose, there are some options for how to express it. In addition to letting your arms relax or turning your palms forward, here are two variations you might see in a yoga class.

1. Feet apart with a block in the middle

Some people find it difficult to balance with their feet together or simply find it uncomfortable. Washington says you can get similar benefits by allowing your feet to be hip-width apart but taking advantage of a block.

“You can press a yoga block between the thighs to feel more inner thigh engagement and more stability,” he says.

1. Place a yoga block between your thighs.
2. Stand with your feet as close together as possible, distributing your weight between your feet with your toes spread on the floor. Your knees should be straight, but not locked.
3. Find a neutral position in your trunk by aligning your shoulders over your pelvis and lengthening your spine with your tailbone pointing toward the floor. Your core should be activated.
4. Turn your palms forward.
5. Allow your breath to flow naturally as you focus inward.

2. Hands up

In CorePower Yoga, Mountain Pose is usually performed with your hands extended up instead of down at your sides. “If you look at the Sanskrit for mountain pose, which is 'Tadasana,' there is a debate about whether 'Tada' means mountain or whether it actually means palm tree,” says Washington.

If you're on the palm team, you'll want to stretch your arms up with your shoulders down while spreading your fingers and turning your pinkies in so your palms are facing back. This variation will be much more energizing than a quiet, calming moment.

1. Stand with your feet as close together as possible, distributing your weight between your feet with your toes spread on the floor. Your knees should be straight, but not locked.
2. Find a neutral position in your trunk by aligning your shoulders over your pelvis and lengthening your spine with your tailbone pointing toward the floor. Your core should be activated.
3. Extend your arms toward the sky, with your biceps next to your ears.
4. Allow your breath to flow naturally as you focus inward.

Common form errors and how to avoid them

There are a few ways people miss out on the benefits they could get from Mountain Pose. This is what you can be doing wrong And how to fix it.

1. Bend forward on your toes

Because it's so simple, many people feel like they need to do more in Mountain Pose, so they lean forward and stand on their toes, according to Pintar. But what you really want is to keep the weight evenly distributed across your feet, from toes to heels.

2. Grab your toes

When we start to lose our balance, we tend to grab our toes. But Pintar suggests trying to keep them relaxed. In any case, spread them on the ground.

“I always look at people's feet because they tell me where their mind is,” he says. “If I see that the person really has a hard time relaxing their toes, that tells me that there is no balance.”

3. Let the shoulders rise

If you're doing the raised-arm version of Mountain Pose, it's easy to let your shoulders come closer to your ears. “We're tense and holding on to the stress of the day,” Washington says.

She suggests thinking about squeezing your shoulder blades together or simply pulling them down.

4. Just standing there

Because this is such a simple pose, it's easy to hit without paying much attention. But a successful mountain pose is one that really attracts.

“Squeeze your legs together like the trunk of a mighty tree and root your feet into the earth to feel like this strong, grounded tree,” says Washington. “You want to make you feel comfortable, but there are some muscle activation.”

Beginner Tips for Mountain Pose

Mountain pose is not one of those asanas that you should try to master. “Try not to 'perform' it too much,” says Pintar. “Otherwise it becomes stressful.” Remember, it is a meditative time. Relax your breathing and let it flow naturally.

“Really take the moment to integrate what came before and return to the breath,” he says. “That will naturally prepare you (for) the next (asana) because you're present and you're not thinking too much about what you need to do next.”

Frequently asked questions

1. How long should you hold mountain pose?

The first time you do mountain pose during a yoga flow, Washington recommends holding it for five breaths. “Just really feel how you feel and what your body is doing that day,” she says.

When you return to the pose, you can flow through it for just one breath, before moving on to what comes next.

2. Do your arms go up or down in mountain pose?

Although most yoga teachers will instruct mountain pose with the arms down, others will ask for the arms to be stretched high. According to Washington, there is no single “right” way: it just depends on preference and whether you want a firmer (arms down) or more energizing (arms up) position.