Seated Mountain Pose (Parvatasana) 

by | Jun 13, 2020 | Yoga Poses


Reviewed by  Dr. Andrew Grover,  CPT

14.Seated Mountain Pose - Dr. Zio


  • It strengthens the muscles of the arms and legs. 
  • It tones the spinal nerves and sends good flow of blood to the spinal region. 

How to do 

  • First, sit in the action of Padmasan (cross-legged pose) 
  • join the palms in the namaskar mudra and stretch the hands upward over the head. 
  • Now pull the body and hands well up with maintaining your hips on the ground and feel the intense stretch in the body. 
  • Keep the final pose for 30-40 seconds. 

perfect parvatasana in garden by  pink dresssed lady


  • Do not push yourself into the Padmasana pose as you may injure yourself. Be comfortable. 
  • Lengthen the spine from the crown of the head and strongly engage your core muscles. 
  • Open the chest towards the ceiling and draw the shoulder blades back and down. 


  • If you experience a backache, perform the pose under the guidance of an experienced yoga teacher because keeping the spine straight requires a lot of efforts. 
  • In the pose, do not strain or move the neck unnecessary.

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