Mountain Pose: How-To Tips + Exploring the Pose

Rodney Yee by Rodney Yee | January 24th, 2008 | 3 Comments
topic: Health & Wellness, Yoga

Mountain Pose is about learning to stand on your feet and connect to Mother Earth. It is about finding the alignment of your skeleton and subtly moving in and out of a fluid center.

For those who are not familiar with this pose, it is just physically standing up with your feet together and arms down at your side. As you observe someone in an aligned Mountain Pose from their profile, the ear canal will line up with the center of the shoulder, the middle of the chest is right over the middle of the pelvis, and the middle of the pelvis is right over the front of the heels.

To break your habitual way of standing, try this playful exercise:

Stand up with your feet together. Bend your legs and feel your heels make firm contact with the ground. Maintaining that contact, straighten your legs. When your legs are straight, continue contracting your quadriceps so that your kneeecaps are pulled upward. Close your eyes and play with your balance. Observe where in your feet your weight transfers to as you play with your balance.

After making big shifts with your weight, begin to make the shifts smaller and smaller, hovering closer and closer to having the weight fall evenly through both feet and predominantly down through the front of both heels. Play with the placement of your head, your arms, your chest, your pelvis, and your legs.

Capturing the center is not important and not really even possible. But building awareness of your fluid posture and awareness of where your body is in relationship to the earth is infinitely valuable.



Get more how-to video and tips on yoga positions in this pose guide and in any of Rodney Yee yoga DVDs.


  1. Dear Rodney Yee,

    Thank you for being so extraordinary.
    I am based in London and have been practicing with your Power Yoga Total Body for 2 1/2 years now ! I have also practiced with Yoga Burn, and there are astonishingly good sections to Yoga Burn. However, I would like practice to sequences which are noticeably dissimilar in as much as containing asanas such the Fish, Tree, … Which of your DVDs would you recommend next, bearing in mind I have a sensitized lower back, and am aiming at a more toned lower body, with open hip sockets?

    Thank you for your time, and please accept my apologies if my request if far too specific.



    Suzete D' Santos | January 27th, 2008 | Comment Permalink
  2. [...] by standing in mountain pose. On your inhalation, pick up your right foot and place the sole of your right foot as high up on [...]

  3. [...] it begins a wave from the root that organically hugs the ribs, and lifts the entire torso up into Mountain Pose. Stretch your light heart and arms up on the inhale, and on an exhale, collect the hands, and the [...]

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