Parvatasana: 5 Simple Yoga Pose for Full Body Stretch and Relaxation

Parvatasana

In yoga, there are many asanas some quite difficult but in the beginning, it’s best to start with simple ones.

These are easy enough that anyone can do them, even with health conditions.

They’re natural movements that can be practiced anytime during the day.

You don’t need to worry about early morning, late evening, or empty stomach—just do it.

One such asana is Parvatasan, which means Mountain Pose.

It not only looks like a mountain—with a broad base and firm posture—but also builds strength and awareness in the spine, shoulders, and breathing.

How to Sit for Parvatasana

Start by sitting in a meditative pose:

• Sukhasana (simple cross-legged pose) or

• Padmasana (lotus pose)

Sit firm and relaxed with a straight back. This simple act of sitting straight and quietly is the foundation of the posture.

Understanding Yogendra Breathing Rhythm

Learn to connect movement with breath. In Yogendra rhythm:

• Stretching → Inhale

• Bending forward → Exhale

• Bending backward → Inhale

• Side movements → Inhale

Also, understand breathing ratio:

• For example, inhale for 4 seconds → hold for 8 seconds.

• Beginners can follow a 2-4-2 rhythm.

Step-by-Step Method of Parvatasana

1. Sit in a meditative posture.

2. Relax your arms on the knees.

3. While inhaling, raise both arms up from the sides, joining hands above the head—forming the shape of a mountain.

4. Hold your breath for 4 seconds.

5. Exhale and bring arms down from behind.

Repeat this cycle:

• Inhale up – 1, 2

• Hold – 1, 2, 3, 4

• Exhale down – 1, 2

This is the basic Parvatasan, and it can be done while standing or even lying down.

Variations of Parvatasana

1. Side Stretch

• Inhale and raise arms.

• Exhale, bend to one side, pulling waist muscles.

• Hold and come back.

• Repeat on the other side.

2. Twisting the Spine

• Inhale, arms up.

• Exhale, twist to one side.

• Stay, then inhale and come back.

• Repeat on the other side.

3. Forward and Backward Bend

• Inhale and stretch arms up, look up, chin lifted.

• Exhale, bend forward deeply.

• Hold for 4 seconds, stretching the abdomen.

• Inhale and come back to the original position.

Full-Body Benefits of Parvatasana

This single asana exercises almost the whole body:

• Spine: stretched upward, twisted, bent sideways and forward

• Shoulders and arms: extended and strengthened

• Neck and abdomen: fully engaged

• Meditative sitting: stimulates lower body

When the body bends and stretches, it may cause slight uneasiness—this helps release endorphins, natural pain-relieving hormones.

With regular practice:

1. Posture improves

2. Internal organs like the stomach and intestines function better

3. The entire system feels balanced

Parvatasana is simple yet powerful, and it should be part of your daily routine.

FAQs about Parvatasana