Mountain Pose is the foundation of all standing poses. It teaches you to stand with intention and awareness, grounding through your feet while lengthening upward through the crown of your head. Deceptively simple, it builds postural awareness that carries into every other pose.
▶ Practice Mountain Pose with AI cameraStand with your feet together or hip-width apart. Spread all ten toes wide, then gently release them. Press all four corners of each foot — big toe mound, pinky toe mound, inner heel, outer heel — firmly into the floor.
💡 Imagine roots growing from the soles of your feet deep into the earth.
Firm your thigh muscles and gently lift your kneecaps upward without locking or hyperextending your knees. Keep a very slight, soft micro-bend in the knees at all times.
💡 Think of drawing energy upward from the floor through your legs like a current of electricity.
Lengthen your tailbone toward the floor, finding a neutral pelvis — not tucked under, not arching forward. Gently draw your lower belly in and up without holding your breath.
💡 Avoid over-tucking the pelvis or over-arching the lower back. Neutral is the goal.
Roll your shoulders up, back, and then down away from your ears. Broaden across your collarbones and let your chest lift naturally without pushing your ribs forward.
💡 Think of your shoulder blades sliding down your back like two elevators descending.
Let your arms hang naturally at your sides. Gently rotate your palms to face forward. Fingers are soft and together, pointing toward the floor.
💡 Palms facing forward externally rotates the shoulders — this alone opens your chest significantly.
Lengthen through the crown of your head as if a golden thread gently pulls you upward. Relax your face, jaw, and eyes. Breathe slowly and deeply, holding for 30 seconds to 1 minute.
💡 With each inhale, grow taller. With each exhale, root deeper.
Turn on your webcam and let ChoseMyYoga's AI check your alignment, score your form, and guide you — free, no install.
▶ Start Mountain Pose