Upavishta Tadasana
Seated Mountain (Chair) · కుర్చీ తాడాసనం
🧍 Interactive 3D model and video lesson
Turn the model, watch it in slow motion, see the common mistake, and play a narrated 3D video lesson you can download.
Beginner Senior-friendly chair yoga · పెద్దల కుర్చీ యోగా
⏱ Hold / repeat: 30–60 seconds · 👧 not for children · 👵 senior-friendly
How to do it
- Sit near the front of a stable chair, feet flat, hip-width apart.
- Lengthen the spine, crown of the head up.
- Hands on the thighs; relax the shoulders.
- Breathe steadily.
🌬️ Breathing: Natural breathing.
✅ Benefits
- Posture awareness
- Safe starting position
❌ Common mistakes
- Slumping back into the chair
⚠️ Avoid it, or take care, if
- None
🪑 Easier versions
- Cushion behind the lower back
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Senior-friendly chair yoga
Upavishta Urdhva Hastasana Upavishta Marjaryasana Upavishta Bharadvajasana Upavishta Uttanasana Upavishta Virabhadrasana II Goolf Chakra
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
