Mountain pose: 6 benefits and how to do parvatasana?

Mountain pose provides an extensive stretch to the spine while maintaining a stable and grounded pose. Here are the benefits of parvatasana and how to do it.
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How to perform mountain pose? Image courtesy: Adobe stock
Shruti Bhattacharya Published: 12 Mar 2024, 08:59 am IST
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Mountain pose also known as parvatasana. It is a simple yet effective sitting yoga stance that benefits the body, mind, and spirit by imparting vigour and vitality. This pose embodies the perfect balance of the mental, physical, emotional, and spiritual aspects of yoga. Its name, derived from Sanskrit, combines the words “parvat,” which means mountain, and “asana,” which means seat or posture. This pose embodies the principles of stability, unwavering strength, and determination, making it an essential element in any yoga practice. The posture offers a thorough stretch to the spine while providing a solid and grounded foundation. When performing this posture, the practitioner sits firmly on the ground, rooted like a mountain. The posture encourages a sense of stability, balance, and a connection to the Earth, much like the enduring presence of a mountain. Here are the benefits of mountain pose and how to do parvatasana.

6 benefits of parvatasana or mountain pose

Here are some of the potential benefits of mountain pose as explained by the yoga expert, Dr Hansaji Jayadeva Yogendra.

1. Improves posture

If you want to give your spine a thorough stretch, this asana is the most beneficial. As a result, the spine gains strength, flexibility, and agility. Did you know that practising parvatasana during a normal growth period can increase your height by a few inches? Regular daily practice of the asana reduces back and neck pain, enhances blood flow, tones the spinal nerves, burns excess fat in the waist and back, and realigns the vertebrae, all of which helps improve your posture.

Yoga postures for high blood sugar levels
Mountain pose helps improve posture. Image courtesy: Adobe Stock

2. Reduces belly fat

If you’re looking for ways to reduce the fat around the belly, this might be the asana for you. According to a study published in the International Journal of Physical Education, Sports, and Health, researchers have found that mountain yoga poses are beneficial for controlling body fat. Regularly performing the parvatasana pose can aid in the reduction of excess waist fat because it is a workout that burns fat. Mountain pose works the waist zone and stretches the abdominal muscles. This stretching and wrinkling of the waist helps lose the fat that has accumulated around the abdomen. Therefore, including a mountain pose in your regimen could aid in belly fat reduction.

3. Improves concentration and focus

If you face problems with concentration at work, incorporating mountain pose into your fitness regimen can be a great asset. This position improves mental health, concentration, memory, and focus by increasing blood flow to the brain, which also boosts oxygen delivery. It also lessens mental weariness.

4. Prevents joint issues

Lower your risk of developing joint and muscle disorders, such as carpal tunnel syndrome, rheumatic stiffness, and arthritis, by doing this mountain yoga stance every day.

Also Read: Practise these 3 yoga asanas to keep your joints healthy and flexible for life

5. Promotes blood circulation

Improved blood circulation in the body increases oxygen supply and overall well-being. The mountain pose improves blood flow to the brain, which has minor benefits for your mental health. Moreover, it promotes healthy blood flow to the spinal area, strengthening and maintaining the spine.

6. Offers amazing benefits to women

Women can benefit greatly from this position. Parvatasana is a great way to look after your skin and hair. This position addresses breast augmentation, underdevelopment, and sagging. After childbirth, mountain pose also helps moms’ upper bodies return to their natural shape.

How to do mountain pose or parvatasana?

Here is a complete guide to mountain pose, as explained by the expert.


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  • Step 1: Sit with a straight posture in either padmasana or sukhasana and place your hands on each side with palms facing upward. Keep your head and neck straight, shoulders square and your abdomen in normal contour, chin drawn in and eyes focused on a single point straight ahead.
  • Step 2: Raise both your arms together from the respective sides for an upward stretch as you inhale.
  • Step 3: Join your palms above the head as you stretch your arms upward.
  • Step 4: Keep your arms close to the respective ears, your abdomen gently pulled inwards and back straight. Maintain extended and straight arms, avoiding any bending at the elbows and wrists.
  • Step 5: Fix your gaze at a single point ahead.
  • Step 6: Maintain this fully stretched position (palms joined) for double the inhalation, while retaining your breath.
  • Step 7: While exhaling (equal to inhalation, above), first turn your palm outwards, keeping your arms straight bring them down to your sides to complete 1 round.

Recommended practice

  • Recommended counts for breathing rhythm – 3:6:3 seconds or to a ratio of 1:2:1, as per individual comfort.
  • Practice 4 rounds without pause.
mountain pose
Mountain pose helps you lose belly fat. Image courtesy: Adobe stock

The best time to do mountain pose

Mountain pose can be practised at any time of the day. However, many people find it beneficial to incorporate it into their morning routine as a way to energise the body and set a positive tone for the day.

Who should avoid mountain pose?

Generally, Mountain Posture is safe for most individuals, including beginners. However, individuals with arthritis of the knees and frozen shoulders should avoid this pose. Those who cannot sit on the ground can practise sitting on a straight-backed chair and doing it. Individuals with hypertension and cardiac conditions should refrain from holding their breath.

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About the Author

Shruti Bhattacharya is a content writer and editor for over 2 years. She specialises in writing on a variety of topics such as wellness, lifestyle, beauty, technology and fashion. Her current focus is on creating factually correct and informative stories for readers. ...Read More

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