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Mountain Pose


Mountain Pose is a grounding and therapeutic standing pose that is said to be the foundation of all standing postures. Traditionally, Mountain Pose is performed with your arms down by your sides, but often this posture is taught with your arms overhead (Urdhva Hastasana).

Step By Step

  1. Stand with your feet hip width distance apart and parallel to one another. You can also stand with your feet together if you choose. Stand with equal weight on both feet, and press down evenly through all four corners of your feet (mound of big toes, mound of pinky toes, inner and outer heels). Lift and spread your toes and then rest them back down on the floor.
  2. Engage your leg muscles and squeeze your thighs slightly so that your quads contract. Avoid hyper-extending or locking out your legs.
  3. Bring your pelvis to a neutral position, not tipped to far forward or back, and engage your pelvic floor muscles to tilt your tailbone slightly under.
  4. As you inhale, lengthen your spine and lift out of your waist. Open your chest as you draw your shoulders slightly back. Lengthen the crown of your head upward and draw your chin slightly away from your chest so your neck is comfortable. Keep your throat and gaze soft.
  5. If you are taking a variation such as Urdhva Hastasana (Raised Hands Pose or Upward Salute), reach your hands up over your head on an inhale breath. You can keep your hands shoulder distance apart with palms facing inward, or bring your palms to touch overhead. Gaze slightly upwards at your hands without compressing your neck.
  6. Hold for 30 seconds to a minute.
  7. Hold for a minute or more as you breathe deeply.
Pose Name

Other Names

  • Raised Hands Pose (arms up)
  • Upward Salute (arms up)
  • Samastitihi (arms by sides or with hands in a prayer position)


  • Provides the physical and mental foundation for many other postures
  • Lengthens and aligns your spine while improving posture
  • Improves focus and concentration
  • Stretches chest and shoulders
  • Strengthens upper back and legs


  • You can stand against a wall if needed
  • You can also squeeze a block in between your thighs or shins to find more stability and length


Mountain pose stimulates the Root Chakra (Muladhara) and helps the practitioner feel more grounded, secure, and present.