Mountain

Mountain is the standing reference shape. Every Sun Salutation, Half Sun, and Moon Salutation starts here and returns here between rounds. It looks like nothing, which is the point — it's where you check in with the spine, the breath, and the weight in the feet before the next round begins.

How to do it

Stand with the feet together or hip-width apart, whichever is more stable for you. Weight even across both feet — heels, balls, all four corners. Knees soft, not locked. Tailbone heavy, crown of the head reaching up. Shoulders roll back and down. Arms hang relaxed at the sides, palms facing forward.

Common mistakes

Don't grip the toes or lock the knees — Mountain is meant to be calm, not effortful. And don't tip the pelvis forward or back; tailbone heavy, ribs over hips, no exaggerated curve in the low back.