Parvatasana Steps, Benefits, Precautions and Contraindications

What is Parvatasana?

Parvatasana is a sitting yoga posture, known for flexibility, strength, stability and stamina. It is comprised of two words: Parvat means ‘mountain’ and asana means ‘Yoga pose’. It gives adequate stretch to the entire spinal region as well as the whole body from waist to fingers. It is also called as mountain pose because of its solidness and straightness. Here, we will discuss about its easy to understand steps, some amazing benefits, precautions while performing the pose and the conditions wherein it shouldn’t be practiced-contraindications. On the other side, it is one of the best photogenic yoga postures. Parvatasana along with Tadasana and Sarvangasana makes a perfect exercise module to be fit and healty.  

Parvatasana Steps, Benefits, Precautions and Contraindications

How to do Parvatasana step by step?

  • Sit in Padmasana
  • Inhale, raise your arms upward, stretched and interlock your fingers before your head.
  • Ensure your arms are touching your ears while stretching it upward.
  • Maintain the pose as long as you can with slow breathing.
  • While maintaining the pose, gaze at a single point ahead.
  • Exhale, unlock your fingers and palms and bring your arms slowly down towards the respective thighs.
  • This is one round. One can practice it 2-3 rounds.

Modifications and variations

  • While stretching your arms upward, one can bend right side by ensuring touching the arms to ears. The same thing can be repeated in the left side too. In both the case, there shouldn’t be movement of the body below the waist.
  • One can twist the spine to the right and left side ensuring the position of the arms as mentioned above. Twisting of spine may be done as per one’s capacity.
  • Maintaining the arms position as mentioned above, one can bend backwards as per one’s convenience. Maintain as long as you can. Inhale and come to the original position.
  • In all these variations, your arms should be straight and stretched and must touch the ears in all cases.

Parvatasana precautions

  • Arms shouldn’t be bent at the elbows and wrists.
  • Ensure that your arms are straight and stretched.
  • Better to perform it by sitting on padmasana
  • To get maximum benefits of the pose, skip movement while maintaining it.

Parvatasana contraindications

It shouldn’t be performed in the following conditions.

  • Spinal injury
  • Frozen shoulder
  • Backache
  • Arthritis
  • Hypertension
  • Cardiac problems
  • Carpal tunnel syndrome
  • It should avoid in case of injury in wrist, elbows, hips, neck and shoulder.
  • Knee injury

Parvatasana benefits

  1. Very people know that parvatasana can be helpful in weight loss if it is practiced with proper technique. It is good to shed extra fat from the abdominal side and also toned the abdominal muscles.
  2. It is one of the best yoga poses for healthy spine.
  3. It is beneficial to treat backache.
  4. It makes the pelvic muscles smooth and supple and loosens up the hips.
  5. Its practice stimulates the internal organs thereby improves blood circulation and also their efficiency.
  6. It is also good for the uterus by providing support to the viscera.
  7. This yoga pose helps to stimulate the heart chakra thereby regulating love, emotions and empathy.
  8. It is a beneficial yoga exercise, who are having asthma. It helps to expand your lungs capacity.

Preparatory pose

  • Padmasana
  • Vajrasana
  • Dandasana
  • Tadasana
  • Hastottanasana

Follow up pose

  • Shavasana
  • Makrasana
  • Shashakasana


Inhale, while raising your hands upward. Exhale, while bringing your arms downward. Do inhaling and exhaling slowly while maintaining the pose.

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