Mountain Pose – Seated Modifications

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Mountain Pose

with Seated Modifications

Mountain Pose | Tadasana | Samasthiti
::Standing Pose::

This is one of the most basic postures, but it engages almost every muscle in your body. It is the starting point for all standing postures. Though in this post we are going to talk about the ways you can modify for a seated position to help you adapt to your needs.

When practicing Mountain pose, you must pay attention to alignment. When practiced properly this pose can help you improve your posture, strengthen your back and ease lower back pain. it can also help improve groundedness, stability, and confidence.


Whatever position you find most comfortable, the key to practicing Mountain is to hold and breathe.

You may be tempted to simply skip or rush through Mountain pose since it seems too simple. However, it actually is a great way to check-in with your body and set the foundation for proper alignment throughout your entire asana practice. Use this pose when you come to your mat, to take time to check in with your body, scan from head to toe. Set your intentions for your practice, or just clear your mind.


When standing in mountain pose:
– Neck neutral – ears over shoulders, and chin parallel to the floor
– shoulders relaxed – back and down
– Arms slightly engaged – palms facing out
– Core engaged – muscles flexed pulling belly button to spine
– Pelvis in a neutral position
– Knees soft – not locked
– Feet – hip-width apart and connected at all 4 corners
– Toes fanned out

If you are sitting in a chair:
– from neck to the core will be engaged as above
– if possible sit with space between you and the back of the chair engaging the core (Add a rolled-up towel in your lumbar curve for support if needed)
– pelvis at neutral allowing for the natural curve of your lumbar spine
– Feet planted hip-width apart on the ground.
– knees as close to 90 degrees as possible


Feel off-balance Standing? Stand against a wall, or holding a chair in one or both hands

If you need more stability, widen your stance.

If the chest falls down easily, then placing a block between the wall and your middle of the back will slowly change the posture of the upper body and help in developing confidence

Experiment with your hands! There are a few different options for your arms:
– Hold them, palms together in front of your chest (prayer pose)
– Lift your arms above your head, parallel to each other at shoulder distance
– interlace your fingers and turn your palms to the sky
-Cactus arms – arms bent 90 degrees at elbows

Pro Tip – this is a calming and empowering pose. it is also a pretty discreet pose. If you are struggling with anxiety inline focus on your mountain alignment!


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