It's half way through the week and our 7-Day Yoga Challenge, so we're in need of a nice stretch. Let your body relax as a mid-week reward! All you need is a chair, so take a couple minutes and join us in this Modified Mountain Posture.

(Did you miss Day 1 and Day 2? Get to those first and finish out the week with us!)

Day 3: Modified Mountain Posture

The modified mountain posture (depending on the yoga tradition, this is also called the downward-facing dog posture) stretches your backside from the heels to the top of your fingers. It enhances the flexibility of the muscles on the back side of your legs, pelvis, and torso.

Notes of Caution: Make sure the chair does not slide. Keep your ankles, knees, and hip joints in one line. Your arms are stretched and in line with your stretched spine. Look downward to include your neck in the full spinal stretch.

What to Do:

  • Come into the upright standing posture.
  • Position a chair in front of you. Make sure that the chair cannot slide away.
  • Place your hands on your thighs and bend your knees.
  • On the exhalation, lower your torso until it is parallel to the floor.
  • On the inhalation, stretch your arms and place your hands on the seat of the chair.
Modified Mountain Posture 1 Marta Mlejnek of Martencja Photography

 

  • You can also grasp the seat of the chair if it feels more secure that way
Modified Mountain Posture 2 Marta Mlejnek of Martencja Photography

 

  • Stretch out your arms and your back ( including your neck), and keep your ankles, knees, and hip joints aligned.
  • Stay in the position for 6 complete inhalations and exhalations.
  • On an inhalation, slowly roll up into the standing posture. You can bend your knees if it feels more comfortable.
  • Feel the stretch in your arms, back, and legs. Close your eyes if it feels comfortable.

 

Special Variation with Head Above Heart Level

To keep your head above your heart level, use the back of a chair as a prop.

What to Do:

  • Come into the upright standing posture.
  • Position a chair in front of you. Make sure that the chair cannot slide away.
  • On the exhalation, lower your torso until it is parallel to the floor.
  • On the inhalation, stretch your arms and place your hands on the back of the chair.
Modified Mountain Posture 3 Marta Mlejnek of Martencja Photography

 

About the Book

Yoga XXL: A Journey to Health for Bigger People shows you how to create a safe, enjoyable, and effective yoga practice no matter what your age, size, shape, or physical fitness level. The author, Ingrid Kollak, RN, PhD, is a licensed yoga teacher who knows that everyone can enjoy and benefit from yoga. With this book, you'll have everything you need to bring yoga - and more health and wellness - into your daily life immediately.

Yoga XXL