Yoga · Standing poses

Mountain pose and standing alignment

Builds mountain pose from the feet up, the base of every standing pose, with simple checks for feet, knees, pelvis, ribs and head and a gentle sway to find centre.

Stand at the front of the matT
Start / 6
Time
8 min
Players
1–30
Age
U6+
Area
Mat per person
Equipment
matsblocksa clear wall (optional)

Setup

  1. Mats in rows with space between them; everyone stands barefoot at the front of the mat, facing the teacher.
  2. Put a block beside each mat and keep a stretch of wall free for anyone who wants support behind them.
  3. Anyone with a recent injury, a balance condition or low blood pressure should tell the teacher and may keep a hand on the wall throughout.

How it runs

  1. Feet: stand with the feet about hip-width apart and the outer edges parallel. Lift and spread the toes, then lay them down long. Feel the weight shared between the heel, the big-toe mound and the little-toe mound.
  2. Legs: unlock the knees so they're soft, and gently firm the thighs. Hold a block between the upper thighs and squeeze lightly for three breaths to switch on the inner legs, then set it down.
  3. Pelvis and ribs: let the tailbone point down without tucking it under; draw the lower front ribs softly in so the chest is neither puffed out nor sunk.
  4. Shoulders and head: roll the shoulders up, back and down; let the arms hang with the palms facing the thighs or turned forward. Lengthen the back of the neck and rest the gaze straight ahead.
  5. Mountain pose (Tadasana): stay for five slow breaths in and out through the nose, feeling the body grow a little taller on each in-breath.
  6. Sway: with the eyes open or lowered, rock slowly forward and back, then side to side, making the movement smaller each time until it settles in the middle. Three to five breaths.
  7. Upward salute (Urdhva Hastasana): breathe in and sweep the arms overhead, breathe out and lower them. Three times, then stand still and notice how the body feels.

Coaching points

  • Build from the ground up: feet first, head last.
  • Soft knees, neither bent nor locked.
  • Guide with words and demonstration; offer a hands-on adjustment to adults only after asking each time.
  • Every body's mountain looks a little different; aim for steadiness and ease, not a perfect shape.
  • The breath stays smooth; nobody needs to hold it to concentrate.

Common mistakes

  • Locking the knees and pushing the hips forward.
  • Tucking the tailbone hard and flattening the lower back.
  • Lifting the chin and puffing the chest out.
  • Weight all in the heels or all in the toes.

Say it: “Grounded feet, long spine, easy breath.”

Make it harder

  • Close the eyes for the sway and the final breaths, standing near a wall.
  • Rise onto the balls of the feet with the arms overhead for three breaths.
  • Bring the feet together, big toes touching, and repeat the checks.

Make it easier

  • Stand with the back near a wall, heels a few centimetres from it.
  • Feet a little wider apart for a broader base.
  • Practise the same checks seated on a chair, feet flat on the floor.

Reviewed by the Sportdify coaching team.