Namaskarasana Mountain Pose
Find balance & stretch in Mountain Pose. Align, breathe, and deepen your pose.
The Namaskarasana Mountain Pose mainly works the quads and glutes & hips, with help from the core and chest. No equipment needed: it uses just your bodyweight.
Optional Equipment
Namaskarasana Mountain Pose Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Obliques; Upper Chest (pectoralis major, clavicular head)
Namaskarasana Mountain Pose Variations and Alternatives
How to do the Namaskarasana Mountain Pose
Stand in the Mountain Pose (Tadasana), with your arms at your sides.
Exhale and squat down into a deep squat with your feet slightly wider than hip-distance apart. Your toes should point outward.
Bring your upper arms to the inside of your knees and press your palms together in prayer position (Anjali Mudra) at the center of your chest.
Use your elbows to gently push your knees outward, deepening the stretch in your inner thighs.
Keep your spine straight and your chest lifted, engaging the core to maintain balance.
Breathe deeply and hold the pose, focusing on the stretch and balance.
After holding the pose, inhale to release and straighten the legs back into Tadasana or continue on to the next pose in your sequence.
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Namaskarasana Mountain Pose FAQs
What muscles does the Namaskarasana Mountain Pose work?
The Namaskarasana Mountain Pose mainly works the quads and glutes & hips, with help from the core and chest. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Namaskarasana Mountain Pose?
None. The Namaskarasana Mountain Pose is a bodyweight exercise, so you can do it anywhere.
What workout day should the Namaskarasana Mountain Pose go on?
It belongs on leg day in a push/pull/legs routine.
What are some Namaskarasana Mountain Pose variations and alternatives?
Similar exercises include the Firefly Pose, Garland Pose Sky Reach Hand Hold, Garland Pose and Prayer Pose Squat.
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