Seated Mountain Pose - Parvatasana


Seated Mountain Pose, also known as Parvatasana, is a foundational yoga posture that is often used as a warm-up pose in many yoga practices. This pose is called Parvatasana because “parvata” means “mountain” in Sanskrit, and this pose is meant to represent the strength and stability of a mountain.
Seated Mountain Pose is a great pose for improving posture and spinal alignment, as well as strengthening the core and upper body.
Basically, Seated Mountain Pose termed as calming pose, that gives the sense of breath and thus it is ideal for meditation.

Step-by-Step Instructions

Step 1
Begin by finding a comfortable seated posture such as Sukhasana, Padmasana, or Ardha Padmasana. Alternatively, you can also do this exercise while sitting on a chair if that is more convenient for you.
Step 2
Extend your hands forward and interlock your fingers.
Step 3
Turn your palms outward and stretch your hands out in front of you.
Step 4
Lift your hands above your head, with your palms facing upward towards the ceiling.
Step 5
Take a deep stretch throughout your body, aligning your head, trunk, and hands in a straight line.
Step 6
Gently gaze straight ahead in a relaxed manner and maintain normal breathing. Keep the upper body relaxed while maintaining a straight and firm posture.
Step 7
Remain in this position for as long as it feels comfortable. Continue breathing steadily and naturally. Ensure stability in the lower body, while the upper body remains straight, stable, and relaxed. Be aware of your straight spine and the expanded chest.
Step 8
To release the posture, turn your palms inward and bring your hands back down.
Step 9
Release the interlocked fingers and let your palms rest on your thighs.
Step 10
Take a moment to rest and prepare for the next round of the practice if desired.
Step 11
Repeat this exercise for as many rounds as you feel comfortable.

Benefits and Contraindications


Alleviates pain from the shoulders and back

Improves your spine flexibility

Relaxes your mind

Corrects the alignment of your shoulders, spine, and neck

Abdominal organs are drawn in and the chest opens fully

Good pre-meditative pose


Heart complaints


Spinal injuries

High blood pressure

Modifications and Props for Beginners

  • If sitting cross-legged on the floor is uncomfortable or difficult, you can modify the position by sitting on a cushion or blanket to elevate the hips. You can also sit with one leg straight and the other leg bent at the knee, placing the sole of the foot against the opposite inner thigh.
  • If you have tight shoulders or limited mobility, you can use a strap or towel to help you extend your arms overhead. Simply hold onto the strap with both hands and gently pull your arms up towards the ceiling.

Useful Tips

  • One of the key benefits of Seated Mountain Pose is its ability to calm the mind and reduce stress and anxiety. To enhance this effect, focus on your breath as you practice. Take slow, deep breaths and try to lengthen both the inhale and exhale.
  • Seated Mountain Pose is also great for strengthening the core and upper body. To engage these muscles, draw your navel towards your spine and lift your ribcage slightly as you inhale.

Frequently Asked Questions

Is Seated Mountain Pose safe for everyone?

Seated Mountain Pose or Parvatasana is generally safe for most people, but it may not be suitable for those with injuries or conditions that affect the spine, hips, or knees. As with any yoga pose, it’s important to listen to your body and only do what feels comfortable and safe for you. If you have any concerns, consult with a qualified yoga teacher or healthcare professional.

Can Seated Mountain Pose be done by beginners?

Yes, Seated Mountain Pose is a foundational pose that can be done by beginners. However, it is important to listen to your body and only do what feels comfortable and safe for you.

Can Seated Mountain Pose be done during pregnancy?

Yes, Seated Mountain Pose can be done during pregnancy, but it is important to modify the pose and avoid any movements that feel uncomfortable or strenuous. Consult with your healthcare provider before starting any new exercise during pregnancy.

Is Seated Mountain Pose a meditation pose?

Seated Mountain Pose can be used as a meditation pose, as it helps to create a stable and comfortable seat for the body and promotes a calm and focused mind.

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Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.