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Seated Mountain Pose

Chair posture that improves the alignment of your spine.

Seated Mountain Pose helps you focus on your seated posture and improve the alignment of your spine. When your body is aligned correctly, your head, neck and spine form a straight line. This pose also serves as a starting position for many other chair poses.
Seated Mountain Pose is a calming pose that allows you to develop an awareness of your breath, which is ideal for meditation. You may also find that this pose helps you feel mentally grounded and stable.
While performing Seated Mountain Pose, your lower body from your waist down should feel stable and grounded, while your upper body should feel light and relaxed. To help achieve this feeling, visualize your head and torso rising away from your legs and feet.
If your feet do not reach the floor in this pose, you can place a prop, such as a stack of books, under your feet. When resting your feet on a prop, make sure your knees are not higher than your hips and your thighs are parallel to the floor.
Sit upright on the front half of a chair.
(Make sure you do not lean back into the chair.)
Place your feet on the floor, with your knees and feet hip width apart and your toes pointing forward.
(Make sure your thighs are parallel to the floor and your knees are no higher than your hips.)
Rest your palms on your thighs.
Press your sitting bones into the seat of the chair.
(Your lower body should feel fully supported by the chair seat and the floor.)
Point the crown of your head toward the ceiling and gaze straight ahead.
Relax your shoulders down and back.
(Visualize your spine lengthening and your rib cage lifting and expanding.)
Hold the pose for 30 seconds to 1 minute.
You can perform Seated Mountain Pose with your arms extended over your head. This modification stretches your arms and shoulders. Inhale as you raise your arms above your head, keeping your shoulders relaxed down. Your arms should be shoulder width apart and your palms should be facing each other. Hold the pose for 30 seconds to 1 minute.
Is there another way to stretch my arms and shoulders in this pose?
Yes. You can interlace your fingers and turn your wrists so your palms face outward. Then inhale as you stretch your arms above your head. As you exhale, press the crown of your head toward the ceiling and relax your shoulder blades down and back. Stretching your arms and shoulders in this way can help reduce stiffness in your neck and shoulders, as well as open your chest.
How can I incorporate movement into Seated Mountain Pose?
Position your hands in Prayer Pose. Inhale and lift your arms overhead and then exhale and lower your hands back to chest level. Repeat this movement three to six times before holding the pose.
How can I release tension in my shoulders and upper back in this pose?
Perform the arm position of Eagle Pose by performing steps 2 to 4. Repeat these steps crossing your other arm over.
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