Mountain Pose strengthens ankles, feet, thighs, calves, abs and spine and improves balance.

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Namaste

1. Stand on your mat with your feet together, big toes touching. If you have difficulty bringing your feet together, separate them – up to hip distance apart.

2. Spread your toes and ground down through all four corners of your feet.

3. Let your shoulders fall down the back and soften them.

4. Engage your thighs and lift your kneecaps slightly up towards the quads.

5. Gently pull your belly into your spine to engage the core muscles while pulling your tail bone forward.

6.  Lift up through the crown of your head and your spine.

7. Keep your arms by your sides with the palms facing in toward the hips or forward. To make this pose more difficult bring your hands into a prayer position and lift them up in front of your chest and up to the sky.

8. Keep your gaze soft and focused in front of you.

9. Take several breaths here. If you feel comfortable doing so, close your eyes and focus on grounding down through your feet for balance.

Tips: Keep hips aligned, shoulders down the back and not up by the ears