Yoga for Beginners: Mountain Pose

Yoga can provide many benefits to the mind and soul by teaching you how to both be more grounded and calm yourself. Physically, Yoga strengthens your muscles with frequent practice. When you practice, like any other movement you should warm up your body. You warm up by starting with easy poses such as mountain pose or sun salutations which you can learn about in A Beginner’s Guide to Wellness. Starting with warm up posses you have the opportunity to set your intentions for your practice and prepare your body as you continue to build the poses in your yoga practice.

Here are some things to remember during any practice of yoga as a beginner:

  • Yoga starts with a warm up pose or poses
  • Proper body alignment is key to an effective Yoga practice.
  • Make sure that you are breathing through any pose or yoga movement.
  • ALWAYS listen to your body. If something hurts, do not do it.

One good beginner pose is Tadasana, or mountain pose. In mountain pose your body is able to restore its natural vitality, strength, and balance. The pose allows you to improve your foundation, stability, and balance in order to guide your body through other poses. You are the master of your own yoga flow and movement, so be sure to listen to your body. If something feels painful move slowly to give that space ease. At no point should yoga be painful, though it should give your body a light stretch.


Mountain Pose: Tadasana (Tah-DAHS-anna):

  • Stand with both feet flat on the ground
  • Relax your hands at your sides, with your palms facing forward.
  • Roll your shoulders back, and down to make sure they are relaxed, connected to your spine and to open your chest.
  • Stand tall, as if someone is pulling a string from the top of your head. Keep your muscles relaxed yet engaged.
  • Take 3 deep breaths, fully expanding your stomach and lungs. Release, and continue with 3 more normal breaths to complete the pose.

 Once you have completed this practice, check in with your body. How are you feeling? How have your muscles relaxed or contracted? Where are you still holding tension? Are you breathing more fully? Where is your mental attention?

Continue to learn more about Yoga practices and other movement, meditation, and breathing practices when you work through A Beginner’s Guide to Wellness. For more customized support for your specific needs, schedule a consultation with one of our professional herbalists and personal trainers.namaste-yall


Namaste. The divine light in me, honors the divine light in you.

Racheal is wellness advocate, practicing as a Wellness Coach and Herbalist at She is passionate about aiding women to achieving wellness goals, living in self-love and balance. Currently, Racheal is a Professional Intern with The Dancing Herbalist.

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