How to do Parvatasana? Steps, Five Benefits and Videos
Highlights – Meaning of Parvatasana
*Getting into the Asana
*Benefits of Parvatasana
`Parvata’ in Sanskrit means a mountain. So, Parvatasana means a mountain pose. It is a simple seated posture, which can be done either by sitting in Padmasana, Ardha Padmasana or Sukhasana or even a simple crossed legged position. Here, the lower body is grounded and the upper body stretches upwards.
In the Ashtanga Yoga series, the shape of a body becomes like a mountain, due to this we call it the `seated mountain yoga.’ The standing pose is called as Tadasana.
How to do Parvatasana
- First, sit on the floor in Dandasana position with legs stretched in front of you and hands kept freely beside the body.
- Now, sit in the action of Padmasana means that your right leg is on the left thigh and the left leg is on the right thigh. (cross-legged pose). You can also sit in Sukhasana, or simple crossed legged position. Keep your gaze fixed on a single point ahead.
- After this, inhaling slow and deep about 3 seconds and join the palms in namaskar mudra. Then stretch the hands upward over the head.
- Now pull the body and hands well upwards with keeping your hips on the floor and feel the deep stretch in the body.
- Maintain the final pose for 30-40 seconds.
- With the breathing normally and then release the pose and slowly return to the starting pose.
Variations in Parvatasana
As your hands are stretched upwards, you can stretch to the left and to the right. You stretch from the waist and feel the pull in that area.
You can also bend forward and touch the floor in the Namaskar.
Precautions and Contraindications while doing Parvatasana
*Those who cannot sit on the ground can practice sitting on a straight backed chair or against a wall.
*Don’t practice this pose’s full extension in case you have carpal tunnel syndrome since it places much stress on hands and the wrists. Rather, modify this posture by resting the forearms on the ground instead of holding your body up with the hands.
*Hypertension and cardiac patients must not hold their breath and avoid variations. During practice, if you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.
Benefits of Parvatasana
*It improves body balance and posture. It works on the spine and straightens the muscles of the back and enhances the functioning of the internal organs.
*When you practice this regularly, then your body becomes strong and it tightens the upper body. This asana is recommended post pregnancy for women.
*Parvatasana also removes tension in the shoulders and back.
*Parvatasana strengthens the shoulders. Apart from that, this pose also activates the heart chakra which helps one to feel sensations of deep love and peace.
*The practice of Parvatasana helps in boosting the ability of the circulatory system to make proper transportation of energy from one cell to another. The opened up chest allows better blood circulation and allows the heart to pump more blood.