Seated Mountain Pose | Gentle Stretching for Your Hips and Shoulders

Seated Mountain pose is practiced while sitting down and focuses on improving the alignment of your spine. In Sanskrit, ‘Parvat’ means mountain and ‘Asana’ means pose or posture, hence translating to Mountain Pose.

Seated Mountain Pose (Parvatasana)

While there are many forms of mountain pose that can be practiced either standing up or sitting down, all variations come with numerous benefits to the mind and body.

Parvatasana stretches the hips, waist, and shoulders and helps to reduce any tension and stress that you may be carrying in these areas.

Seated Mountain Pose Directions:

The following directions will help you practice the technique of seated mountain pose:

  • Start by taking an easy seated position such as Sukhasana or Padmasana. You want to get as comfortable as you can and take a couple of deep breaths to get into position.
  • Raise your hands towards the sky and give them a good stretch.
  • Bring your palms to face each other and gently interlock your fingers with each other, or bring them together to touch as you would during ‘Namaste.’
  • As you stretch your arms up, you should feel your abdominal muscles stretch as well. Your head, hips, torso, and hands should be in a straight line.
  • Focus on your breath and relax your mind and body. This pose should make you feel comfortable, therefore, adjust your position as you like for comfort.
  • Maintain this stretch for about 10 – 15 seconds and slowly come back to the starting position and relax.
  • Repeat the Asana at least three times.

Benefits of Seated Mountain Pose:

Seated mountain pose is a good stretching exercise for the body. We often neglect how important it is to stretch our muscles and increase blood flow throughout our body.

Some of the added benefits of practicing this pose include:

  • Stretches the spine, hips, and shoulders
  • Fosters improved alignment of the spine
  • Alleviates pain from the shoulders and back
  • Induces relaxation to the mind and body
  • Good pre-meditative pose
  • Relieves symptoms of muscular pain

Seated Mountain Pose Precautions:

While yoga is a safe practice for most individuals, certain precautions must be taken if you suffer from any chronic conditions or are recovering from surgery.

Avoid practicing this pose if you suffer from the following conditions:

  • Gross osteoarthritis of the knee
  • Gross osteoarthritis of the shoulder
  • Acute disc prolapse

Updated by Siya Rajan on 06/11/2018

The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


Courtesy The Yoga Institute, Santacruz (E), Mumbai

Seated Mountain Pose – An Ideal Meditation Pose For Spine Alignment. (n.d.). Retrieved from

The Seated Mountain Pose. (2017, November 16). Retrieved from