Steps and Benefits of Seated Mountain Pose

Seated mountain pose aids you in focusing on the seated posture and improves the alignment of spine. This pose is the initiating pose for the other chair poses. This is the calming pose, which makes you aware of your breath and hence is ideal for meditation.

Your lower body below waist should be stable and grounded while the upper half is relaxed but stable. You can put a prop under your feet like a small stool or a stack of books.


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But at this time, ensure that your knees are not higher than your hips and thighs are parallel to the floor. When you interlace your fingers and turn the wrists with palms facing out and inhale as you stretch with the arms overhead followed by exhaling, bringing the head toward the ceiling and relaxing your shoulder blades down and back , stretches your arms and shoulders will reduce stiffness in the neck and shoulders and open the chest. Joining the hands in the prayer pose, inhaling and lifting arms overhead, followed by exhaling and lowering the hands back to chest level will add movement to the pose. Adding eagle pose will help in releasing tension from the shoulders and upper back.

  • How it is to be done – Seated in a chair.
  • Suitable for – Everybody.

Steps for the asana:

  1. Sit upright on the edge of the chair. Do not lean back into the chair.
  2. Keep your feet on the floor with your knees and feet separated by hip width. Thighs should be parallel to the floor and the knees should not be above knees.
  3. Place the palms on the thighs.
  4. Keep your sitting bones pressed into the seat of the chair. Ensure that your lower body is supported by the chair seat and floor.
  5. Stare straight ahead, while ensuring that the crown of the head points towards the ceiling.
  6. Keep your shoulders down and back and relaxed. Visualize your spine being lengthened and the rib cage lifting and expanding.

  7. Remain in this pose for 30 seconds to 1 minute.

Modification to the exercise:

performing the pose with arms extended overhead will provide to arms and shoulders.

  1. In the modified version of the exercise, extend your arms over your head. Your shoulders should be relaxed down. Arms should be shoulder width apart and palms facing each other.
  2. Remain in this pose for 30 seconds to 1 minute.

Benefits to body parts -

It improves the spine alignment. Regular practice of this asana aligns your neck, shoulders and spine. This pose:

  1. Encourages relaxation of the mind.
  2. Stabilizes the mind and body.

The Seated Mountain pose is a wonderful pose to improve your seated posture. Practice this pose any time while you are seated in front of your computer.

Other benefits -

This can be considered as a relaxing pose. You can definitely experience the calmness of your breath. It stabilizes the mind. Helps you feel mentally grounded and is ideal for meditation.

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