Mountain Pose for beginners and men
TThis basic standing pose is the foundation upon which all other yoga postures are built. Mastering this posture and applying it to everyday movement is one of the most beneficial practices you can do for your body. Mountain builds...
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This basic standing pose is the foundation upon which all other yoga postures are built. Mastering this posture and applying it to everyday movement is one of the most beneficial practices you can do for your body. Mountain builds body awareness, improves breathing, and even boosts your confidence.
Mountain Pose Target Areas
Full BodyMountain Pose Benefits
Corrects postureHighlights muscle imbalancesPrepares you for your workoutImproves confidenceRelieves anxiety– click images to enlarge –
Mountain PoseHow to Do Mountain Pose
Stand with your big toes touching and your heels about 1in (2.5cm) apart. Press down through your heels, balls of the feet, and big toes. Gently squeeze your inner thighs and hips toward each other.Lift your sternum and the crown of your head toward the ceiling. Hold your arms at your sides, palms facing forward.Inhale as you expand your chest (making sure not to lift the shoulders), and exhale as you empty your lungs and squeeze navel to spine.Cues for Mountain Pose
Look straight forward, and relax chin toward throatRetract shoulder bladesAllow slight natural curve in backWHAT YOU SHOULD FEEL
Slight engagement of hips and coreSubtle release of lower backOpenness in chestWHAT YOU SHOULDN’T FEEL
Clenching in hips or body; if you do, release some tensionMountain Pose Pro Tip
Avoid leaning forward onto the balls of your feet and toes; keep weight centered. Close your eyes to work on your body awareness and balance.
Mountain Pose Alternate View
The insides of your feet should form parallel lines, so your big toes are touching or nearly touching, but heels are apart. Press down evenly through the heels, balls, and toes of feet.
Mountain Pose Alternate ViewIf you want to try another step-by-step tutorial, try our Forward Fold Pose: https://manflowyoga.com/blog/forward-fold-pose-for-men-and-beginners/
About Dean Pohlman, Founder & CEO of Man Flow Yoga, Author of Yoga Fitness for Men, Expert on Yoga Fitness for Men.
Dean Pohlman is an E-RYT 200 certified yoga instructor and the founder of Man Flow Yoga. Dean is widely considered to be an authority on Yoga for Men. He has worked with physical therapists to create yoga programs for back health and spinal recovery. His workouts and programs have been used by professional and collegiate athletes, athletic trainers, and personal trainers; and have been recommended by physical therapists, doctors, chiropractors, and other medical professionals.
Dean is a successfully published author through DK Publishing (Yoga Fitness for Men), selling 35,000 copies worldwide in English, French, and German; in addition to being a co-producer of the Body by Yoga DVD Series, which has sold over 40,000 copies on Amazon since its release in 2016.
Man Flow Yoga has been featured in Muscle & Fitness Magazine, Mens’ Health, The Chicago Sun, New York Magazine, and many more major news media outlets.
FAQs
How long should you hold mountain pose?
As with all yoga poses and being a beginner, start with 30 secs and build from there.
What are the benefits of mountain pose?
Mountain Pose is a deceptively simple yet foundational yoga pose that offers a variety of physical, mental, and energetic benefits.
While it might appear to be a basic standing posture, practicing Mountain Pose with mindfulness and intention can have positive effects on your overall well-being.
Is mountain pose easy?
Mountain Pose might not be as physically demanding as more advanced yoga poses, it still involves aspects that can challenge beginners and practitioners.
It’s important to approach Mountain Pose with mindfulness, focus on alignment, and consider it as a foundational element that contributes to your overall yoga practice. Over time, the pose can become more comfortable as you develop body awareness and alignment skills.
