How to do parvatasana?

Yogendra Parvatasana; The mountain pose. As the name suggests, it derives the benefits from the qualities of a mountain- stability, fixity and strength. This posture has three variations to provide all-round stretch and twist to spine. It is a cultural Asanas for lateral (upward) stretch of the spine (classic pose). How to do parvatasana? Lets see the method-

Starting position:

Sit in Padmasana / Sukhasana, keeping the hands at their respective sides. Chest thrown well forward, keep the neck straight, the abdomen in normal contour, the chin drawn in and eyes focused on a single point straight ahead.

                    Parvatasana

Classical Pose Method:

Inhaling, in 3 seconds, raise both the arms together, from their respective sides, for an upward stretch. Join the palms to each other in this upward stretched position of arms. Either interlace the fingers or keep the palms joined. Keep the hands close to the respective ears, abdomen maintained in normal contour and back straight. Avoid bending the arms at the elbows and wrists, keeping them stretched and straight. Gaze fixed at a single point ahead. Maintain this fully stretched position (palms joined), for 6 seconds, retaining the breath (final position). Returning to starting position: exhaling, in 3 seconds, first turn the palm position outwards and then, keeping the arms straight, bring it down to the sides to complete 1 round. (Recommended practice: Practice 4 rounds without pause.)

                                       Parvatasana-Variation 1

Variation-1:

Starting position: Same as above. Raise both the arms together from their respective sides to join the palms, keeping the hands straight, close to the ears. Fingers can be interlaced, or palms joined. Inhaling, in 3 seconds, bend to the right, keeping the head between the arms. Let the spine arch sideways, with no movement below the waist. Immediately, exhaling, return to the centre position, in 3 seconds. Inhaling, in 3 seconds, repeat to the left to complete 1 round.

      Parvatasana Variation-2

Variation-2:

Starting position: same as above. Exhaling, twist your spine pivoting from the lower end of spine towards the right side, maintaining fixity below the waist. This is an axial movement; hence maintain the upper torso as one unit while twisting. Complete this step, in 3 seconds, while exhaling. Immediately, inhaling, untwist the spine and return to centre position, in 3 seconds. Exhaling, now twist towards left, as explained in step 1, above, in 3 seconds. Inhaling, immediately untwist the spine and return to centre position, in 3 seconds.

           Parvatasana Variation-3

Variation-3:

Starting position will be the same as above. Inhaling, bend backwards keeping the head locked in between the arms. Let the spine arch backwards, with no movement below the waist. Complete this step, in 3 seconds, while inhaling. Immediately, exhaling, start bending forward (waist up) keeping the head locked in between the arms. Let the spine arch forward, with no movement below the waist, to bring the body parallel to the ground. Complete this step, in 3 seconds, while exhaling. Maintain this forward stretched position for 6 seconds, suspending the breath (final position). Inhaling, lift the head and arms and return to the centre position, in 3 seconds.

Returning to starting position (for the variations): exhaling, in 3 seconds, first turn the palm position outwards and then, keeping the arms straight, bring it down to the sides to complete one cycle of the above variations.

Now that we have learnt How to do parvatasana? Lets see the recommended practice (for all variations): Try to complete one cycle of each variation, without pause. At the start practice two rounds each of the above all variations.

Limitations / Contraindications: People suffering from spinal injury, frozen shoulder, arthritis, hypertension and serious cardiac complaints.

Benefits:

  1. Corrects minor postural defects of the spine and straightens the muscles of the back.
  2. Stretches all the abdominal and pelvic muscles and loosens the hips.
  3. Exercises the inactive waist zone, and helps reduce belly fats and flabby abdomen.
  4. Internal organs in the abdominal region get proper massage–improved blood circulation; viscera normally rest on the pelvic floor.
  5. Prolapse (slipping down) of the uterus is improved by providing natural support to the viscera.
  6. Blood circulation in the vertebral region improves, and the efficiency of the nerves coming out of the vertebra is improved.
  7. The unnatural curvature of the spine and minor displacements of the vertebrae are corrected.

Hope this answers the question How to do parvatasana? To know more click here for details for various Yoga Classes you can join in.

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