Mountain
Maya - Pose Assistant
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Benefits
Mountain Pose is the fundamental standing posture, the blueprint for alignment. It improves posture, strengthens legs/ankles, firms core/glutes, reduces flat feet, and promotes grounding, stability, and body awareness.
Practice Guide
Stand with feet together or hip-width apart, parallel.
Distribute weight evenly across both feet (all four corners).
Engage thighs gently (lift kneecaps), without locking knees.
Tuck tailbone slightly, engage lower abdomen gently.
Lengthen spine, lift chest slightly. Relax shoulders down and back.
Arms hang alongside body, palms facing thighs or slightly forward.
Keep neck long, crown of head reaching up. Chin parallel to floor.
Gaze softly forward. Hold, breathe steadily. Feel grounded yet lifted.
Modifications
Feet hip-width apart if more stable than feet together.
Arms can reach overhead (Urdhva Hastasana variation).
Close eyes gently to enhance balance awareness.
Focus on subtle weight shifts and muscle engagements.
Safety Notes
⚠Headache (if becomes intense)
⚠Insomnia (if practiced too actively/intensely before bed)
⚠Low blood pressure (use caution if feeling dizzy)
Anatomy
Muscles Targeted
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.