How can I release tension in my shoulders and upper back in seated mountain pose?
Seated Mountain Pose. There are two different yoga poses that are commonly termed as the ‘Mountain’ pose. Of the two poses, one, also called Tadasana in Sanskrit, is a neutral standing pose. The other is the Seated Mountain Pose.
This pose not only gives its performers an effective stretching exercise, but also an opportunity to learn and understand the flexibility of shoulders, chest, hips, and most importantly, the upper back. Above all, it enables you to release tension from you body muscles. Seated Mountain pose helps you to focus on the seated posture and improve the alignment of the spine with that of the entire body. It gives you awareness of your breath and is suitable for meditation.
How is the Seated Mountain Pose performed? Follow these simple steps to perform the Seated Mountain pose:
- Bend your knees and sit in the cross-legged position of Mountain against the wall
- Lower knees to the ground. Knees should not be more than 4 cm above the ground
- Rest palms on your knees
- Align the back of head, back of shoulders and ribcage region against the wall
- Only the back of your neck and lower back should be slightly detached from the wall
- If there is strain in the head or shoulders whilst performing this pose, or if the neck or back touches the wall, try this modified version of the Seated Mountain pose. This simple modified pose is performed away from the wall. It enables the trunk muscles of the body to be reinforced. Place a book or two underneath the hips to raise your position. This enables the knees to be lowered down. Keep raising the position by adding more books until the spine achieves a relaxed position while seated in this state.
- Bring your arms overhead when inhaling
- Lower the strap down to chest without locking the elbows when exhaling. Also pull the abdomen inwards during every exhalation
- Continue this stretch for 9-10 breadths
- Hold your breath for the last 2–3 breaths, stretching the arms as high as possible
- Stop if you feel the slightest hint of discomfort or pain.
How is tension released from the body? We are strained by the everyday work that we perform. Energy is utilized and muscles are engaged even whilst driving a car, watching television, or talking to friends. The Seated Mountain pose enables you to condition and relax the muscles and remove the strain and tension from your lower back, shoulders, and even the chest muscles. You may call it the relaxing pose. You will feel the soothing effect and the calmness of your breath. Apart from body parts, it will also refresh your mind and you will feel more energetic after performing this exercise.
