PA-0158
At a glance
The equal, upright standing position at the top of the mat, hands at the heart, that opens and closes the Ashtanga sun salutations and typically returns between individual poses throughout a vinyasa practice. It's essentially Mountain Pose under a different name, but its function as a repeated reset point is worth treating as its own distinct teaching topic.
“Find genuine stillness here before the next movement begins.”
Essence
Because this position appears constantly throughout an Ashtanga practice, returned to after nearly every pose, it's easy to blur through without much attention, treating it as empty space between the poses that matter. Approached with genuine presence instead, it's actually one of the most frequently practiced positions in the entire sequence.
Intention
To find a genuinely still, equal standing position at the top of the mat, serving as a reset point between poses throughout a practice.
What this pose develops
Physical
- •The same postural principles as Mountain Pose
- •A physical reset between more demanding poses
Mental
- •Genuine presence in a position that's easy to rush through
- •A repeated opportunity to notice the breath and settle, throughout a practice rather than only at its start and end
Teaching concepts
- •Treating this position as worth real attention every time it recurs, not just at the practice's opening and closing
- •Using it as a genuine checkpoint for a student's overall state throughout a longer sequence
How to practise
- 1Stand at the top of the mat, feet together or hip-width apart.
- 2Bring the hands to the heart, palms together.
- 3Find the same alignment principles as Mountain Pose: even weight, long spine, relaxed shoulders.
- 4Pause here, breathing steadily, before moving into the next pose or sequence.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •The same alignment principles as Mountain Pose: even weight distribution, long spine, relaxed shoulders, soft face.
Breath
A genuine pause in the breath's momentum, even if only for one full cycle, before moving into whatever comes next.
Teacher’s eye
Notice whether a student blurs through this position without any real pause, treating it as empty transitional space rather than a genuine reset point. Given how often it recurs in a longer practice, that habit compounds across many repetitions.
Student practice
Reflect after practising:
- •This position appears constantly throughout a longer practice. Each time, it's worth a real pause, not just a quick pass-through on the way to the next pose.
- •Use this as a checkpoint. How does your breath feel right now, compared to a few poses ago?
Common movement strategies
Rather than mistakes, you may notice:
- •Deliberately pause for one full breath cycle each time this position recurs within a practice, resisting the urge to move through it quickly toward the next pose.
Modifications
- •Not applicable. This position is already maximally accessible.
Completion check
- ✓Move into the next pose or sequence from this settled, reset position.
Related poses
Prepares for
Complements
Alternatives
Related movement concepts
Search tags
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