Basic SittingBeginner
Mountain Pose in Lotus
Parvatasana
Mountain Pose in Lotus (Parvatasana) lifts interlaced arms overhead from Padmasana, lengthening the spine and opening shoulders like a mountain peak.
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How to Perform
- 1
Sit in Padmasana or a comfortable cross-legged seat with spine tall.
- 2
Interlace fingers, flip palms upward, and stretch arms overhead.
- 3
Press palms toward ceiling as you draw shoulders away from ears and lengthen side waist.
- 4
Gently tuck chin toward sternum to lengthen back of neck while keeping gaze soft.
- 5
Hold 5–10 breaths, then release and switch the cross of legs and hands.
Benefits
- Relieves tension and increases mobility in shoulders and upper back.
- Expands chest and side body, supporting fuller breathing.
- Improves posture by reinforcing length through spine and waist.
Alignment Cues
- Palms press together or stretch outward evenly.
- Elbows spin forward to broaden upper back.
- Head aligns between upper arms without jutting forward.
- Abdomen gently tones inward as spine lifts.
Common Mistakes
No common mistakes listed.
Contraindications
- • Shoulder impingement that limits overhead reach
- • Recent wrist or elbow strain
Recommended Props
Strap between handsBlanket under hips
Tags
ArmsBasic SittingBeginnerMeditation PosesShouldersSpineasana