Benefits of Parvatasana or Mountain Pose

Yoga has been helping us for several years. In this stress-bound modern world; yoga is no less than a godsend blessing. Every yoga pose from easy to advanced is packed with a lot of health benefits and Parvatasana is no less behind. Parvatasana is an easy yoga pose and a highly important asana in yoga.

What is Parvatasana?

Parvatasana is a seating Yoga pose that is extremely beneficial for instilling the body and mind with energy and vigor. The term ‘Parvatasana’ is the amalgamation of two Sanskrit words – Parvata means mountain and asana means pose. While practicing this asana, the body resembles the shape of a mountain. One of the major reasons for this pose being so popular among people of all age groups is its easy way of practicing in the seated position. Elderly people and people with mobility issues find it easier to practice this as not much movement is required in this asana.

How to Do Parvatasana?

Parvatasana is one of the most facile Yoga asanas that can be practiced anywhere so easily. If you are a lover of Yoga’s spiritual elements assorted with a little physical exercise, Parvatasana will suit you more. Have a look at the stepwise process of performing this asana smoothly.

Parvatasana Steps:

  • Sit on the ground in a Sukhasana or Padmasana position with an erect spine.
  • Place the hands on the lap and then interlock the fingers.
  • Your palms should be facing towards you.
  • Now exhale and stretch your hands up over the head keeping the fingers interlocked.
  • Instead of interlocking, you can also fold your hands in a praying position.
  • Then pull the torso upwards and stretch as much as you can.
  • Hold the position for 30 seconds while breathing normally.
  • Release and return to the starting position.
  • Unlock fingers, keep the hands aside, stretch the legs in front of you and relax.

Parvatasana and Spirituality

There is no doubt in the fact that spirituality plays a big part in the yogic exercise of Parvatasana, since the practice is all about concentrating the soul on mantras and the inner mind. One can say the asana is a type of Meditation. Many people do this pose just keeping the eyes closed, while the pose with mantras is more preferred. Mantras bring soulful enlightenment to the whole body and mind in addition to enhancing the mental awareness of practitioners. It is recommended that one should perform this exercise in a devotional way to avail its spiritual benefits in the most fascinating way possible.

Parvatasana Benefits:

1. Gives a Great Stretch to the Spine:

Parvatasana is an easy way to stretch your spine. It also helps in gaining some extra inches during the natural growing age. It also tones the spinal nerves and improves the flow of blood to the spinal region. The stretch helps reduce the back and neck pain and corrects the vertebrae displacement. It also reduces extra fat in the back and waist.

2. Tones and Strengthens the Muscles

Seated mountain pose or parvatasana benefits the muscles. The asana tones the abdominal muscles and also stimulates the inner organs in the abdomen and promotes a better functioning of it. It also tones the chest muscles, and strengthens the calf, hamstrings, back, and forearm muscles.

3. Prevents Respiratory Conditions

Practicing parvatasana makes the respiration smooth that helps to cure respiratory conditions like asthma, breathlessness, etc. It also helps to develop the breathing practice.

4. Improves Focus and Concentration

Practicing this pose increases the blood flow to the brain that improves your ability to concentrate better, helps you stay focused, improves memory, and reduces mental fatigue.

5. Great for Women

The asana benefits women a lot, as it corrects the sagging, underdevelopment, and enlargement of the breasts. It also restores the natural upper body form of the mothers after the childbirth.

6. Makes you Alert

It happens many times when we, for no reason, feel sleepy and lose interest in doing work. At that time, practice this asana to eliminate the feeling of being bored, sleepy, and lethargic. It makes you alert and attentive, improves mental efficiency, and gives you an optimistic outlook.

7. Prevents Joint Problems

The regular practice of this yoga asana prevents the onset of joint and muscles related issues like arthritis, carpal tunnel syndrome, and rheumatic stiffness.

Precautions to Follow During Parvatasana:

Although anybody who can sit well can perform the Mountain Pose, there are a few things that one should care about while indulging in this beautiful exercise.

  • If you have back pain, kindly do this asana carefully because you may not be able to keep the body straight and it requires effort to do so.
  • Seating in the cross-legged position of Parvatasana needs practice. So, if you are not able to do this in the first attempt, do not force your leg, it may hurt.
  • Keep the neck straight and avoid any unnecessary movement.

Yoga is not only about mastering the pose. It is about using it as a tool to understand and transform yourself.


Yoga is an amazing practice that has an impact on all the aspects of human life. Although every Yoga asana has different benefits, all are similar in one thing – mental peace and harmony. Since Yoga is spiritual in its elemental form, it has a significant impact on the mind and spirit of a person. Talking about Parvatasana, it is an ideal mix of Yoga’s physical, mental, and spiritual form. According to Yoga experts, Mountain Pose should be practiced early in the morning, in an atmosphere that is calm and serene to attain maximum benefits.

Shruti Singh

Shruti Singh is a creative writer, a blogger and a yoga enthusiast. She has been practicing yoga since a few years now. And she has not looked back ever since. She claims that yoga has spiritually inspired her. And, she wishes to inspire others by sharing her thoughts and insights on it.

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