parvatasana

Parvatasana – The Mountain Posture

Being steady and firm, strengthens both, my mind and body. The mountain posture reflects the ideals of stability, steadfastness and resoluteness. It has three variations to provide the spine with different kinds of stretches and movements all the while maintaining a firm base. We also get to understand the importance of the faculty of sight, which needs to be focused, enabling us to maintain balance.

Note: In case you are practising more rounds, pause for a few seconds between each round. In case you cannot sit on the floor, practise standing or sitting on a chair without arms.

Method of Practice

Starting Position

  1. Sit erect in Padmasana or Sukhasana and keep your hands at their respective sides, palms facing upwards. Keep your head and neck straight and your abdomen tucked in gently, in normal contour. 2. Keep your eyes focused on a single point straight ahead.
  2. Inhaling, raise both your arms together from the respective sides for an upward stretch, joining the palms to each other above the head.
  3. Keep your arms close to the respective ears, your abdomen gently pulled inwards and back straight. Avoid bending your arms at the elbows and wrists, keeping them stretched and straight.
  4. Fix your gaze fixed at a single point ahead.
  5. Maintain this position for six seconds, retaining your breath. Posture Release
  6. While exhaling, turn your palm outwards, keeping your arms straight bring them down to the sides.

Variation 1

Starting Position

  1. In the starting position as described above, raise both your arms together from the respective sides to join your palms above your head, keeping the arms straight, close to your ears.
  2. While inhaling, bend to the right side keeping your hips firmly on the floor and your head tucked in between the arms. There should be no movement below the waist.
  3. Immediately, exhaling, return to the centre.
  4. Inhaling, bend towards the left side.
  5. Immediately exhaling, return to the centre. 6. Turn the palms outwards and while exhaling, bring them down to the respective sides to touch the floor

Variation 2

Starting Position

  1. Follow the same steps till Step 3 of Variation 1.
  2. While exhaling, twist your spine, pivoting towards the right side, maintaining fixity below the waist. This is an axial movement hence maintain the head, hands and upper torso as one unit while twisting.
  3. Immediately return to the central position while inhaling.
  4. Exhaling, twist towards your left side.
  5. Inhaling, return to the central position. Variation 3

Starting Position

  1. Same as Variation 1.
  2. Inhaling, bend backwards a little so that your spine arches backwards keeping the head locked in between your arms. Look upwards and backwards keeping the base fixed. Note that this does not involve too much of backward bending.
  3. Now, immediately, exhaling, bend forward so that your upper body is parallel to the floor, keeping your head locked in between the arms moving as one unit. There will be a compression in your abdomen.
  4. Maintain this forward stretched position suspending your breath for six seconds.
  5. While inhaling, return to the centre.
  6. As you exhale, bring your hands down to the sides. Note: You can perform the entire variations one after the other and once all the variations are complete return to the starting position with your hands down by the side.

Method of Practice:

Starting Position

  1. Sit erect in Padmasana or Sukhasana and keep your hands at their respective sides, palms facing upwards. Keep your head and neck straight and your abdomen tucked in gently, in normal contour.
  2. Keep your eyes focused on a single point straight ahead.
  3. Inhaling, raise both your arms together from the respective sides for an upward stretch, joining the palms to each other above the head.
  4. Keep your arms close to the respective ears, your abdomen gently pulled inwards and back straight. Avoid bending your arms at the elbows and wrists, keeping them stretched and straight.
  5. Fix your gaze fixed at a single point ahead.
  6. Maintain this position for six seconds, retaining your breath. Posture Release
  7. While exhaling, turn your palm outwards, keeping your arms straight bring them down to the sides.

 

 

Limitations / Contraindications:

  1. Arthritis of the knees and frozen shoulders.
  2. Those who cannot sit on the ground can practise sitting on a straight-backed chair.
  3. Hypertension and cardiac patients must not hold their breath and avoid variations.

Benefits

Physical

  1. It stretches all your abdominal and pelvic muscles and loosens your hip joints.
  2. It exercises your inactive waist zone, and helps reduce a flabby abdomen.

Therapeutic

  1. It corrects minor postural defects of the spine and stretches the muscles of your back.
  2. Unnatural curvature of the spine and minor displacements of the vertebrae are corrected.
  3. Internal organs in your abdominal region get an internal massage; there is improved blood circulation.

Psychological

  1. It improves your ability to stay focused.
  2. It develops your strength, stability and longevity.
  3. The mind gains deeper understanding of strength from the body.

Muscles Involved

  1. Hip abductors, flexors and medial rotators
  2. Extensors of the vertebral column 3. Shoulder flexors

 

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2 Comments
  • Mohsena
    Posted at 08:26h, 15 February Reply

    Feels like have found a treasure. Thanks . B Blessed.

  • Mohsena
    Posted at 08:26h, 15 February Reply

    Feels like have found a treasure. Thanks . B Blessed.

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