parvatasana ( Mountain Pose)

Parvata" means "mountain" in Sanskrit. As the arms are raised high and the fingers are joined together above the head in this posture, the body resembles mountain peak and hence the name.

How To Do Pravatasana( Mountain Pose)

                                                           

• Sit on the ground with your head and spine erect. Extend your legs forward such that your knees and heels are placed together. With the help of your hands, place your right foot on the left thigh and then your left foot on the right thigh. Try to touch the knees to the ground and turn the soles of your feet upwards. See the Lotus Posture (Padmasana) for more details.
• Bring your palms together overlapping the fingers of your hands. Starting at the chest level, extend your arms slowly upwards along the central vertical axis of the body till they are over your head. Ensure that your arms touch your ears and are not bent at the elbows. Ascertain that your upper body is fully but comfortably stretched from the hips to the fingers.
• Remain in this final posture breathing deeply and uniformly with your eyes closed for about 1-2 minutes (in the early stages) or your breakpoint*. Increase this time gradually.
• Repeat the above steps except that you place your left foot on the right thigh and then your right foot on the left thigh. This will ensure that both legs are built uniformly.

Variation:

Instead of forming a finger lock, both palms may be joined together with the fingers well stretched out above the head. 

Benefits of Parvatasana / Mountain Pose

• Parvatasana stretches the spine. It helps practitioners below 18 years to gain some height.
• The stretch in this pose reduces extra fat in the back and waist.
• It tones the abdominal muscles and hence stimulates the inner organs in the abdominal region.
• It sets right respiratory disorders including asthma.
• As you stretch your arms straight, your triceps and biceps receive good work out.
• It helps to reduce back pain.
• It improves the ability to stay focused.

Precautions :

• Those, who cannot practice Padmasana, can practice it in standing, stretched legs or Vajrasana.
• Those having complaints of reeling sensation should not practice it.