How to do Parvatasana: Mountain Pose - Steps & Benefits

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January 3, 2022

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What is Parvatasana?

The Sanskrit word Parvatasana is derived from Parvat, which means mountains and asana that means pose. Parvatasana is a cultural Asana–for the lateral (upward) stretching of the spine (a classical Yoga Asana or pose). Practiced for thousands of years, this Mountain Pose is one of the simplest and most effective of all yoga asanas. In yoga Parvatasana is a seated pose in which the legs are in the padmasana pose and the upper body is stretched upwards. The body in its entirety assumes the shape of a mountain. According to yogic science, the Mountain Pose stimulates and balances the heart chakra that's located at the centre of the spine. This chakra is said to regulate emotions like forgiveness, empathy, love, compassion, etc. While Imbalances in this chakra lead to several psychological and physical issues, these can be cured by regularly practicing yoga and especially asanas like Parvatasana.

How to do Parvatasana?

Here is a detailed explanation of the steps of Parvatasana for you to understand its technique:

Do a warm-up session for 5 minutes before beginning Parvatasana steps.
Sit in the Padmasana or Sukhasana pose with your hands at the sides.
Ensure that your chest is out, neck and spine straight, and the chin is drawn in.
Keep your eyes focused straight ahead. You can use an object to ensure that your focus is maintained through the practice of Parvatasana.
Inhale slowly and raise both your arms together and stretch them upwards.
Join your palms. You can also interlace your fingers.
Stretch and pull up your torso as much as you can comfortably.
You can practice meditation or pranayama.
Hold this position for 8-10 seconds and slowly come back to the starting position.
You can practice Parvatasana 5-6 times, 2-3 times in a day.

Who can do Parvatasana?

Anyone who wants sustained health of the mind and body can do Parvatasana yoga poses. It is especially advised for:

Seniors who want to do gentle stretch exercises and improve their flexibility can perform Parvatasana.
Kids as young as 7 years can perform Parvatasana.
Pregnant women.
People who have problems with managing a balanced gait.
Those who suffer from frequent back pains.
People who experience stiffness and pain in their shoulders and neck due to a sedentary lifestyle.
Those who don't feel empathetic or have feelings of compassion for others.
Those who experience frequent digestive disorders like constipation, flatulence, bloat, etc.
People whose lungs don't function properly and suffer from asthma, shortness of breath, COPD, etc.

Who should avoid Parvatasana?

People who are suffering from these conditions should avoid doing Parvatasana:

People who are suffering from Carpal tunnel syndrome should avoid practicing Parvatasana yoga asana.
If you have suffered from injury to your wrist, back, hips, neck, or shoulders, avoid doing this asana.
If you are suffering from severe stress or anxiety you should avoid doing this asana. This is because Parvatasana steps may lead to overheating of your body.
If you have fever, cold, or flu, avoid doing Parvatasana.
People who are suffering from spinal deformities or injuries must not perform do Mountain Pose yoga.
Those having frozen shoulder, osteoporosis, or arthritis.
People who have been diagnosed with cardiac issues.
People who have high blood pressure.
If you are sleep-deprived or fatigued, avoid doing Mountain Pose yoga.

How does Parvatasana help?

There are tremendous Parvatasana benefits that extend to our body and mind. Some of the most important Mountain Pose benefits include:

Parvatasana is very effective for correcting any minor defects that you may have in your spinal area. It is especially beneficial for people who need to sit for long hours as it works towards strengthening the back muscles and correcting the posture.
This asana stretches the muscles in your pelvic and abdominal region. This helps in losing weight from the tummy and hips.
It helps in improving your blood circulation. This in turn helps in enhancing your immunity, improving your lung functioning, and strengthening your muscles.
Improved blood circulation through this asana helps in boosting your energy and activity levels. It helps in eliminating sluggishness, fatigue, and exhaustion.
It is a great asana to improve the health of your skin and hair. It helps in reducing the signs of premature ageing and keeps skin and hair abnormalities at bay.
When practiced along with pranayama yoga, this asana reduces stress and anxiety by calming down your mind and inducing mindfulness.
When practiced along with meditation, Parvatasana helps in making you feel connected and grounded. This has a great impact on your interpersonal relationships and a happy state of mind.
Parvatasana helps you in learning how to focus. This improves your memory and concentration, leading to better productivity and creativity.
Parvatasana mountain pose strengthens your lower body limbs like the knees, thighs, calves, ankles, etc. This helps you in not only becoming more agile and flexible in your day-to-day activities but is also beneficial for people who play high endurance sports.
Practicing this asana regularly is a great way to improve your balance and coordination. This is especially beneficial for seniors who want to avoid injuries due to falls.
Parvatasana is a great asana to include in a kids yoga routine for improving their energy, endurance, and immunity.
This asana helps in reducing joint pains and inflammations that may occur due to injuries or conditions like arthritis, etc.
It is a great yoga pose for women who are pregnant. It helps in calming their mind and relaxing the muscles in the lower body.
This asana offers a great toning and strengthening workout for the upper body including your shoulders, arms, and neck.
Parvatasana is very effective for eliminating painful menstrual cramps and discomfort.

What are some tips for practicing Parvatasana safely?

Parvatasana is a very safe and gentle pose of yoga that can be performed by anyone. Still, there are certain things that you should keep in mind before performing this:

Never do this asana without learning it from an experienced trainer. This is the only way to get all Parvatasana information for you to perform the asana properly.
You can even join yoga classes to get the required Parvatasana information. This is helpful in understanding its benefits and avoiding injuries.
Always do a warm-up session before practicing Parvatasana. This is very important for avoiding injuries and overstretching the muscles.
Don't push yourself to do too many repetitions of this asana. Start slow with fewer repetitions and build gradually. Doing too much too fast may result in injuries and fatigue.
The space that you choose for practicing Parvatasana should be clean and well-ventilated. Switch off your mobile phones, TVs, etc. to remove distractions.
Keep a check on your posture while performing this asana. Never hunch your back or overstretch your limbs.
Don't lift your hips off the ground while doing this asana.
Don't overstrain your knees, bend the neck forward, or bend your elbows.
If you are overly stressed or anxious, don't perform this asana. It may lead to overheating of the body and palpitations.
Don't perform this asana if you have suffered injuries in your arms, back, shoulders, hips, etc. Stretching of these limbs and their muscles may exacerbate the pain and discomfort.
Avoid performing Parvatasana if you have recently undergone surgery in your back, abdomen, etc. Dont do this asana till you have healed completely.
Don't perform this asana if you are suffering from cold, flu, or fever.

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