Yoga Practices - Positions, Postures, Asana (The Best Practice to Perfect Health)

Asana name: Mountain Pose

Sanskrit name: Parvatasan

Meaning: Mountain Pose

General Benefits:

Stretching the muscles of the arms, back and abdomen. Improves the functioning of the spinal cord. Re-energizes the body. Removes any tension that can have accumulated from an asana practice. Can be practiced throughout the day especially for those on a computer. It can be done sitting on the chair. Removes tension in the shoulders and back.

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Benefits for Women:

Therapeutic Applications:

Removes tension in the shoulders and back.

Taking the Position:

In sitting position bend the legs into cross-legged position or ideally come into Padmasan - lotus pose by spreading your legs a little more than hip-width apart. Bend one leg and place it on the opposite thigh. Bend the other leg and place it on the opposite thigh. Take both hands in front of the body and interlock the fingers. Exhale and while inhaling stretch the arms over the head, turning the palms outwards. Stretch the body upwards. Maintain the asana, breathe normally.

Releasing the Positions:

Inhale and while exhaling relax the body and lower the arms in front of the body. Release and straighten the legs, one after the other, and place the palms by your sides returning to sitting position.

Anatomical Focus:

Stretching the back.

Anatomical Awareness:

Don't hunch the back to reach the floor.


Sit in Padmasana, Swastikasana or cross legged position. Interlock the fingers and stretch the arms over the head with palms facing towards the ceiling. Head straight and gaze forward.


Lift the buttocks off the ground. Bend the elbows. Bend the neck forward. Overstrain the knees.

Precautions & Contraindications:

Knee problems

Variations & Tips:

One can bring the arms slightly back to get a stronger stretch into the shoulders. If it is difficult to sit in Padmasan one can sit in Ardha Padmasan, Swastikasan, Siddhasan or a simple cross legged position. If the cross legged position is hard then one can sit in Vajrasan.

Preparatory Poses:


Follow-up Poses:

Sharanagat Mudra. Vrukshasan.



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Contact Details

Yoga Vidya Gurukul

Village Talwade, Trimbak, Nasik

Phone - +91-9822770727

E-mail - or

Yoga Vidya Gurukul

Address of Institute office in Nasik

Yoga Vidya Dham, Kaivalya Nagari,
College Road, Nashik - 422005.
Maharashtra, India.

Phone - +91-9822770727 (for courses in ENGLISH)

+91-253-2318090 (For courses, in HINDI or MARATHI)

(Please call during 9.00 AM to 5 PM Indian Time)

E-mail - or


Village Talwade, Trimbak, Nasik

Phone - +91-9822770727

E-mail - or

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