Whoever you are, at whatever fitness level or age you’re in, chair yoga is at your service. Seated yoga will get you covered if you’re looking for something lighter but effective, challenging but not harmful to your joints.
There is a myth around the simplicity of chair yoga but this article will work to show how beneficial this form of exercise is. This activity is excellent for balance, coordination, and strengthening your entire body through easy-paced seated movements.
Today you’re going to flick through one of the main and profound asanas – mountain pose. Even though it does not look as challenging as the seated warrior or pigeon pose, the benefits to your body can come with consistent practice of this move. Why is the chair yoga mountain pose worth adding to your daily routine?
This article can help you find out. We will discuss the benefits of chair yoga mountain pose, its pitfalls, the purpose of performing the pose, and so much more.
The mountain sitting position is one of those moves that can be learned fast. If you want to get the benefit, you need to do it as accurately as possible. The right step-by-step instruction for the chair yoga mountain pose is:
Your breathing here is fundamental because it affects your mood and feelings in your body. One study investigated the role of yoga and deep breathing on stress management in adults. It concluded that proper deep breathing and yoga sessions can reduce stress in healthy adolescents (1).
A mountain pose is the easiest but vital asana in yoga because it’s a foundation for all the other yoga poses. Tada is a Sanskrit word meaning mountain, and asana means seat or posture. People often use this pose to prepare for other poses, but it can also be done by itself to help you improve your posture.
Mountain pose is performed as part of most yoga sequences with standing poses but it can be adjusted to chair sequences (see the first segment).
Mountain pose also helps you relax your body, release tension, and be emotionally ready to perform more difficult asanas.
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Here’s who you should perform standing mountain pose:
In the first segment, you already learned how to properly perform the chair yoga mountain pose. Like other seated chair exercises for seniors, it requires balance and deep breathing. This time, you’re going to dive deeper into the technique with some additional details.
How to do the pose (more broadened version):
Read more: 8 Gentle Senior Yoga Chair Exercises To Practice At Home
One of the benefits of this exercise is that it has no special rules on how long you should hold each pose. On average, people can start with holding a pose for 5 to 10 breaths. Generally, we want to hold for at least 30 seconds to 1 minute for stretching. If it is less than this, our body does not let itself relax. Going longer than this would likely mean you are not making any progress with the stretch. Going for longer would indicate that the body is not actually stretching but rather just relaxing in a certain position.
Getting more experience helps you hold for longer, up to a minute, for example. Every seated pose is adjusted to your feelings. If you feel like holding a shorter time, go for it. If your body tells you that you can go even further than one minute, even better.
Your sensations and breathing impact the timing. Don’t push yourself to hold any pose longer, especially when you feel some nagging pain in joints and muscles.
Two main purposes of mountain pose in yoga are:
You often start your new yoga session with a Mountain pose and later move to the sequence of more challenging poses. This pose works to prepare the body for other movements. So, this simple standing Mountain pose is the foundation for other asanas.
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This exercise has multiple benefits despite its simple technique. Sedentary individuals (and there are millions of them across the globe) can get more out of a small chair yoga mountain pose than they expect.
Among the primary Seated Mountain pose benefits you can highlight:
Regarding chair yoga generally, one study suggests that this activity is effective in improving functional fitness and daily life among people with knee osteoarthritis (3).
According to another literature review, chair yoga could improve mobility, functional independence, and overall quality of life of older adults (4).
These research articles would indicate that the seated mountain pose, along with other asanas, are helpful to people of all ages.
Overall,the chair yoga mountain pose is generally safe for multiple age groups. But there could be some risks which are more connected to the props, rather than the technique. However, keep a few things in mind before starting chair yoga.
The first tip of the seated yoga mountain pose could be choosing the right during the session. That’s why your chair should be sturdy enough not to let you fall on the ground.
The second possible but less likely risk is overholding or overdoing the pose.
It’s vital to not overextend your arms and hold the pose for 30 seconds to 1 minute. You will want to feel the body being stretched but try your best to not over do it.
Some individuals could also not be fully committed to body alignment and arch their back for instance, or tilt their heads without even recognizing it. This might also lead to back pain or nagging tension in your back.
Seated yoga stretches should not be painful. If there is any pain, it’s recommended to stop the pose, especially when you’re a senior or if you have any preexisting medical conditions that would prevent you from completing this movement. Even with this simple pose the risks are possible. Your body awareness, proper alignment, and deep breathing help you prevent those risks.
Read more: 5 Yoga Chair Pose Variations for Beginners to Try
Mountain pose is safe for almost every person, but some individuals need to take precautions or avoid doing this pose:
Before trying any standing pose or core chair exercises, such individuals should talk to their healthcare providers and a yoga instructor (5). This can help not only attain the desirable benefits you learned already but also reduce the risk of injury.
Doing chair yoga daily is overall safe for healthy adults. You can practice it for 5-10 minutes daily and reach the benefits. Yet, people with certain health conditions, seniors, or pregnant women need to consult a doctor before giving chair yoga a shot. Chair yoga and wall Pilates are great activities for your body. Beginners, though, can find it easier to perform chair yoga first (a perfect starting point) and move to wall pilates as they get stronger. Chair yoga and wall Pilates improve posture and engage your core. If there is a possibility, adding both activities could increase the benefits. Getting in shape with practicing only chair yoga might not be possible. It ultimately comes down to what your goals are with your fitness routine. If you are looking to lose weight or improve cardiovascular endurance, chair yoga will likely not provide you with the intensity that you need to burn a significant amount of calories or improve on your cardiovascular health. For weight loss, this activity can contribute to your total calories being burned for the day but weight loss comes when you are eating less calories than you are burning. Pair chair yoga with a light form of cardio (walking, cycling, etc) and then add in a diet that is both nutritious and in a calorie deficit and you can see weight loss results. The most relaxing is certainly the Child’s Pose, which lets your body relax, particularly your back and thighs. This pose is also perfect to end your yoga session, as it stretches your entire body. Frequently Asked Questions
Is it OK to do chair yoga everyday?
Which is better, chair yoga or wall Pilates?
Can you get in shape with chair yoga?
What is the most relaxing pose in yoga?
Why is chair yoga mountain pose worth adding to your daily routine? Hopefully, you got the answers to this question. But let’s recap it all.
Chair mountain pose is the easier alternative to a traditional standing Tadasana but instead it’s performed on a chair.
In order to do it properly, you need to focus on your body alignment and breathe throughout the pose. Holding the pose should not take longer than 5 to 10 breaths.
The purpose of the mountain pose is body awareness and preparation for other asanas. Main advantages of seated mountain pose are improved back health, stronger core and improved posture. When done incorrectly, this pose may lead to muscle strains and even falls.
People with certain conditions need to consult healthcare providers before entering any yoga session, whether standing or seated.
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