Mountain Pose

Mountain Pose


This exercise involves standing upright with feet hip-width apart, arms at the sides, and palms facing forward. It is a foundational yoga pose that helps improve posture, balance, and focus.

Muscle Group

Equipment Required

Mountain Pose Instructions

  1. Stand with your feet hip-width apart and your arms at your sides.
  2. Take a deep breath in and raise your arms overhead, reaching towards the sky.
  3. Interlace your fingers and turn your palms up towards the ceiling.
  4. Press your feet firmly into the ground and engage your leg muscles.
  5. Lengthen your spine and reach through the crown of your head.
  6. Hold the pose for several deep breaths.
  7. To release, exhale and lower your arms back down to your sides.

Mountain Pose Form & Visual

Mountain Pose

Mountain Pose Benefits

  • Improves shoulder mobility and flexibility
  • Strengthens the muscles in the shoulder, upper back, and core
  • Helps correct posture by strengthening the muscles that support the spine
  • Can be done anywhere with a wall or sturdy surface
  • Can be modified for different levels of difficulty

Mountain Pose Muscles Worked

  • Quadriceps
  • Glutes
  • Abdominals
  • Back muscles
  • Shoulders
  • Neck muscles

Mountain Pose Variations & Alternatives

  • Warrior I
  • Warrior II
  • Triangle pose
  • Tree pose
  • Eagle pose