(Mountain Pose)


  • From normal sitting position come to padmasana.
  • Bring hands in front of chest and interlock all fingers.
  • Take deep breath and move hand over head keep fingers interlocked and stretch hands upward.
  • Continue breathing and maintain position for 2-3 min as per capacity.
  • Release and repeat process for 5-6 times.

Releasing Procedure

  • Unlock hand and bring down to normal position and stretch legs in front side and relax.

Beginners Tip

  • If beginner find difficulty in padmasana, perform asana in sukhasana position.

Precautions and Contraindications

  • Joint pain
  • Knee injury
  • Very tight hips.
  • Shoulder injury

Benefits of Parvatasana

  • Strengthens the back, Stretches the knees, ankles, Thigh muscles.
  • Calms the brain, lowers anxiety.
  • It helps in digestion, obesity, menstrual discomfort and sciatica.
  • It also opens the hips, groin, and outer thigh muscles.
  • It helps in stimulating the synthesis of growth hormone and thus helps to increase height for children.
  • Helpful in shoulder spasm

Preparatory Poses

  • Baddha Konasana
  • Janu Shirsasana
  • Virasana
  • Ardha Padmasana
  • Padmasana

Follow-up Poses

  • Adho Mukha Svanasana
  • Supta Padangusthasana