Mountain pose is an important posture because the experience of strength and stability it cultivates should also be transferred into all the other standing postures. Preparatory poses include downward-facing dog pose and standing forward fold.
There are many physical benefits of mountain pose. Standing in mountain pose helps to tone the abdominal muscles and the buttocks. It strengthens the whole of the legs, including the feet and ankles, potentially reducing flat feet and improving plantar fasciitis. It also improves one's posture and may relieve sciatica.
Mountain pose can be modified by placing the feet slightly apart to make balancing easier. The arm position can also be varied by extending them overhead, placing them in prayer position in front of the chest or crossing them behind the back and holding opposite elbows. It should be avoided or approached with caution by those with low blood pressure, headaches or insomnia.