Mountain Pose for beginners and men

Mountain Pose for beginners and men

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 Body

Mountain Pose Benefits

  • Corrects posture
  • Highlights muscle imbalances
  • Prepares you for your workout
  • Improves confidence
  • Relieves anxiety

click images to enlarge

Mountain Pose
Mountain Pose

How to Do Mountain Pose

  1. 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.
  2. Lift your sternum and the crown of your head toward the ceiling. Hold your arms at your sides, palms facing forward.
  3. 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.

Build Strength, Increase Flexibility, and Get Relief

Get 7 unique, at-home, follow-along video workouts that are perfect for beginners and people who aren’t flexible. You don’t need to have prior yoga experience to join. All you need is the desire to push yourself and do the best you can whenever you’re doing these workouts.

Cues for Mountain Pose

  • Look straight forward, and relax chin toward throat
  • Retract shoulder blades
  • Allow slight natural curve in back


  • Slight engagement of hips and core
  • Subtle release of lower back
  • Openness in chest


  • Clenching in hips or body; if you do, release some tension

Mountain 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 View
Mountain Pose Alternate View

If 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.


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