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Seated Mountain Pose / Parvatasana

Seated Mountain Pose

  • Parvatasana

Parvatasana is a beginner level yoga asana performed in the seated position. This asana represents the mountain and hence it is called seated mountain pose. Parvatasana is highly beneficial for physical, mental and spiritual well-being. In fact, this asana helps you progress in the practice of meditation. It works on shoulders, complete torso and stretches the spine. It balanced Swathistana Chakra, Mooladhara Chakra and Anahata Chakra.

Steps to do Seated Mountain Pose / Parvatasana

  • Sit in Dandasana.
  • Come to Padmasana or Sukhasana.
  • Stretch the hands up from the sides and join the palms.
  • Keep on stretching up with each new breath.
  • While exhaling, drop the hands down.

Tips for beginners

  • You can do this asana on the chair, by keeping your feet on the floor.
  • You can also roll one or two blankets under your hips or knees to support yourself.
  • You can take the support of the wall to place your back with ease, so that your spine is aligned.
  • If your knees do not rest on the mat, try to adjust the position by taking your feet closer to the pelvis.
  • You can also place a blanket on the bony part of your ankles for comfort, just like Sukhasana(Easy Pose).


  • It improves the alignment of the spine.
  • It can remove shoulder and back pain.
  • Strengthens the muscles of the back and corrects minor posture defects of the spine.
  • Stretches the abdominal muscles and opens the chest and shoulders.
  • Prepares the mind for meditation.

Watch out for

  • If you have any spine related issues it is advisable that you do this asana after consulting your doctor.
  • Frozen shoulders and arthritis patients must avoid practicing.
  • Do not force yourself to be in the posture.
  • If you suffer from sciatica, avoid this asana as the sciatica nerve can get triggered.


  • You can support your back with the wall, keep blankets under your buttocks or use blocks under the thighs until you perfect the posture.
  • You can raise your hands up and down to do your warm-ups. Stretches, lateral bends, twists and hip-rotations also can be done.
  • You can practice your Ujjayi breathing in this asana. This will help you progress with your meditation too.