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Mountain pose (Parvatasana) steps, benefits and precautions

The mountain pose or Parvat Arsene is a seated yoga pose which is used to remove fatigue and stress from your upper body shoulders and back. This Asana is especially useful for people who work longer hours in office as it can be practiced anywhere. It improves the overall well-being And rejuvenates your body.

Mountain pose steps, benefits and precautions

Parvatasana meaning

The name Parvatasana is derived from two Sanskrit words.

  • Parvat meaning mountain
  • ‘Asana’ meaning pose
Mountain pose, parvatasana meaning, steps, benefits and precautions

How to do the mountain pose?

Here is a step by step guide on how to the mountain pose or Parvatasana.

Step one

The mountain pose is a seated pose. So you have to start in the basic yoga pose for seated positions which is Padmasana or the Lotus pose. If your body is not flexible enough to do the Lotus pause you can sit cross-legged comfortably in Sukhasana as well. 

Step two

While sitting in the Lotus position, lift both of your hands in front of your body so that they are parallel to the ground. Now interlock the fingers of both your hands.

The palms of your hand should be facing towards your body in this position.

Step three

Take a deep breath and while inhaling move your arms over your head in such a manner that your palms are facing in the opposite direction in the final position. With the tension generated with your hands stretch your body and pull it in the upward direction.

While you are in this position and ensure that you are not lifting your pelvis of the ground. In addition, ensure that you don’t have any strain in your neck and your elbows are completely straight.

Step four

Hold the pose for 15 to 20 breaths. Keep breathing normally for the whole duration.

To release the pose, take a deep breath and lower your hands in front of your body while excelling.

Now release your hands and bring them to the sides of your body. Straighten your legs and returned to the initial sitting position.

Benefits of the mountain pose

  1. Regular practice of the mountain pose has immense benefits for the well-being of your spine. Through regular practice it improves your posture and increases the flexibility of your back muscles. Since this yoga asana can be practiced anywhere and it is a seated yoga pose it is specially useful for people with longer working hours who can practice this in office as well.
  2. Regular practice of production improves flexibility and strength of back, shoulder and arm muscles. It reduces fatigue and improves overall well-being. It energizes your body as well.
  3. With regular practice there is a sustained improvement in the functioning of your digestive system with the mountain pose.
  4. This yoga pose helps in improving blood circulation throughout your body and improves your health and well-being.
  5. It helps in reducing the anxiety and stress of the practitioner and leads to a calmer mind.

Precautions and contraindications

  1. The mountain pose should not be practiced by anyone who is suffering from a shoulder injury or her spine injury since it puts a lot of pressure on these body parts.
  2. Anyone with blood pressure problems should not practice this yoga pose.
  3. If you suffer from issues like headache for insomnia it’s better to avoid this pose or take guidance from an experienced yoga practitioner before incorporating this in your yoga practice.

Related yoga poses to the mountain pose

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