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Mountain Pose
Foundational standing yoga pose that engages the full body for alignment, posture, and balance; serves as a base for other standing postures to build stability and body awareness.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Calves
7/10Gastrocnemius, Soleus
Glutes
6/10Glute Max, Glute Medius
Abs
6/10Rectus Abdominis, Transverse Abdominis
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
5-60 reps
Rest Between Sets
30-60 seconds • Transition directly to next pose
How to Perform
Stand at the front of your mat with feet together or hip-width apart, weight evenly distributed across all four corners of your feet.
- Spread and lift your toes, then lower them to engage your feet.
- Engage your quadriceps to lift kneecaps, keeping a micro-bend in knees.
- Neutralize your pelvis and engage core to support spine.
- Lengthen spine from crown of head, broadening chest.
- Let arms hang naturally by sides, palms forward.
- Align head over spine, gaze forward softly.
Coaching Tips
Form Cues
- Ground through all foot corners
- Lift kneecaps without locking knees
- Lengthen from base of spine
- Shoulders away from ears
- Core gently engaged
- Gaze soft and forward
Breathing
Inhale to lengthen your spine, exhale to root down through feet and release tension.
Tempo
0-0-0
Range of Motion
From feet grounded fully to crown of head extended upward, maintaining natural spinal curves without hyperextension or slouching.
Safety
Safety Notes
- Avoid if balance disorders or vertigo; use wall support
- Widen stance during pregnancy
- Micro-bend knees if weak joints
- Consult doctor for blood pressure issues
- Modify post-surgery in hips, knees, or spine
- Listen to body to prevent strain
Spotting
No spotting needed; self-supported pose. Use wall or chair for beginners with balance concerns.
Common Mistakes
- Locking knees hyperextending joints
- Rounding or overarching back
- Shifting weight to one foot
- Tensing shoulders upward
- Collapsing chest inward
- Staring rigidly ahead
When to Avoid
- Balance disorders
- Vertigo
- Migraine
- Low or high blood pressure
- Recent hip, knee, or spinal surgery
- Weak knees or ankles
Flexibility Needed
- Ankle dorsiflexion for stable base
- Hip mobility for neutral pelvis
- Shoulder flexion for open chest
Build Up First
- Basic standing balance
- Awareness of natural spinal alignment
Also known as
Tadasana, Samasthiti
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