Mountain pose-chair pose flow has a number of specific benefits:
- Stabilizes the core
- Strengthens the legs, especially the thighs and calves
- Stretches the arms and torso
- Lengthens the Achilles tendons
- Builds heat in the body
This combination of postures is also said to be therapeutic for those suffering from flat feet.
Mountain pose-chair pose flow may be practiced on its own or as part of a whole vinyasa flow sequence. As a modification, it can be practiced by keeping the feet hip-width apart instead of together. The arms can also be taken straight forward instead of reaching overhead, to make it more accessible.