Parvatasana or Yoga Mountain Pose

What is Parvatasana or Yoga Mountain Pose?

‘Parvata’ means mountain in Sanskrit, while ‘asana’ denotes a yoga pose. Hence the literal translation of Parvatasana is Mountain Yoga Pose. This is a sitting pose with the arms stretched and raised upwards. It gets its name from the fact that the fingers of the raised arms meet in a peak, resembling a mountain peak.

Step-by-step sequence: You may use a yoga mat or a thick blanket to sit on.

• Sit on the floor in the Padmasana (Lotus Yoga Pose). This means that your spine is erect and your legs are crossed, with each foot placed on the opposite thigh. The soles of both feet should face upwards and both the knees must touch the ground. You might need to take the help of your hands to gently press your knees and feet, and get into this posture.


• Now bring your palms together in front of you, as if in prayer. Start from the level of the chest and raise your arms gradually upwards, following the central vertical axis of your body. Keep raising them higher, until the arms are fully extended. Your arms must touch the ears, your elbows must not be bent, and the tip of your fingers must meet at a point exactly above the centre of your head.


• Close your eyes and maintain this posture for as long as you can, breathing uniformly and deeply. In the beginning you may be able to hold it for only 30 seconds, but with practice, you will be able to extend the time gradually.


• Exhale and release the posture. Repeat again, but this time place the other foot on top.

Variations:

• In the beginning you may find it difficult to get into or maintain the pose, or you may have pain in the knees. While regular practice will make it easier, you may start with the Half Lotus Yoga Pose.


• Some practitioners prefer to focus on the tip of their nose or between the eyebrows, instead of closing their eyes.

Benefits:

• This back strengthening yoga pose gives a total stretch to the vertebral region, thus straightening the spine. This is supposed to cause height gain in children and adolescents.


• It expands the lungs and chest to their full capacity. It strengthens the muscles of the diaphragm and helps correct breathing, thus benefiting those with respiratory problems like asthma.


• This is a good arm stretching yoga pose, which helps to strengthen the various muscles of the arm, like the biceps and the triceps.


• It stretches the muscles of the abdomen and pelvis, thus toning them and reducing flab and fat in the waist and abdominal region.