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
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How to Do Mountain Pose
- 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.
- Lift your sternum and the crown of your head toward the ceiling. Hold your arms at your sides, palms facing forward.
- 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.
Cues for Mountain Pose
- Look straight forward, and relax chin toward throat
- Retract shoulder blades
- Allow slight natural curve in back
WHAT YOU SHOULD FEEL
- Slight engagement of hips and core
- Subtle release of lower back
- Openness in chest
WHAT YOU SHOULDN’T FEEL
- 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.
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 making yoga more accessible to fitness-minded men. A former collegiate lacrosse player, Dean discovered yoga while recovering from injuries and quickly realized its potential to boost strength, mobility, and overall performance.
Since launching Man Flow Yoga in 2013, Dean Pohlman has built a global community that speaks for itself:
- 195,000+ customers
- 42+ million YouTube views
- 200,000+ followers across Instagram, Facebook, and TikTok
Dean’s book Yoga Fitness for Men has sold over 50,000 copies, while his Body by Yoga DVD series has surpassed 120,000 units sold, earning him consistent #1 rankings on Amazon and thousands of five-star reviews. He’s also been featured in Men’s Health, Muscle & Fitness, GQ Magazine, Fox Tampa Bay, The Chicago Sun, and on influential podcasts like The Ready State and Ben Greenfield Fitness.
With a focus on real results, community, and technique-focused instruction, Dean Pohlman continues to change the conversation around yoga. He’s not just teaching poses—he’s helping people build stronger, more capable bodies for life.
