Seated mountain: how to do it
In short
A tall, calm way to sit, like a mountain: wide at the base, steady, quietly lifted at the top. Works: posture and breathing.
How to do it
- Sit toward the front half of a sturdy chair with no wheels, with its back against a wall.
- Put your feet flat on the floor, about hip-width apart, knees over ankles.
- Rest your hands on your thighs, palms down.
- Lengthen up through the crown of your head. Let your shoulders drop away from your ears.
- Breathe in through your nose for 4 counts, then breathe out slowly for 4 counts. Stay for 5 to 8 breaths.
As you go
- Feel both sitting bones press into the seat.
- Keep your chin level, eyes soft.
- Breathe out slowly; keep breathing, no pauses.
What it works
- Works
- posture and breathing
- Position
- Seated on a chair
- Have nearby
- a sturdy chair
- Effort
- Gentle
An easier and a harder version
Easier
Sit back against the chair back and take 3 breaths.
Harder
Stay longer, up to 10 breaths. Keep your height without leaning on the chair back.
Take care
- Back: sit tall without arching. Think long, not stiff.
- Stand up slowly when you finish.
Where it is in the plans
In our chair plan: 25 of 28 days, first on day 1, Sit tall.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Chair plan | 25 of 28 days: 1 to 6, 8 to 13, 15 to 20 and 22 to 28 | Day 1, week 1: Sit tall | 2 min |
| Chair plan, round 2 | 26 of 28 days: 1 to 6, 8 to 20 and 22 to 28 | Day 1, week 1: Round 2 begins | 1 min 50 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 1 | 2 min | Hold and breathe. Lean back if you tire. |
| 2 | 8 | 1 min | Sit tall first. |
| 3 | 15 | 1 min 45 s | Check your chair: against a wall, feet flat. |
| 4 | 22 | 1 min 40 s | Tall and settled. |
In the plan, this move plays as a looping video with a spoken cue.
Seated mountain: day 1 of a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day chair planSee the plan