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The Beginner's Guide to Hatha Yoga

Mountain Pose Asana

There are two variations to this posture, which should be completed several times as part of a set.  This exercise will help to improve your balance and stability.

Variation #1

1. Stand with your feet hip-width apart and parallel to each other.  Lengthen your torso, relax your shoulders, and draw your chin slightly inwards to lengthen your neck.
2. While breathing in, move your arms out in front and lift them over your head, while raising your heels up as far as you can.  Balance yourself.  Exhale and return to position 1.

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Variation #2

1. Stand with the inside-edges of your feet touching.  Bring the palm of your hands together in front of your chest, like you are praying.
2. Inhale, while lifting your arms and hands upwards (and holding the palms together), over your head.

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