Parvatasana is the seated mountain pose. Sit in Vajrasana. Interlock your fingers and stretch your arms out in front of you. Draw the upper-arm bones back into their sockets, to stretch the arms fully. Turn the palms to face out and stretch into the palms. Inhale and bring the arms up over the head. Squeeze the upper arms in toward the head as the forearms stretch up. Elongate from the side ribs to the palms. Stay for several breaths and then release. Change the interlock of the fingers and repeat the pose. If your shoulders are stiff, use a belt to hold onto, instead of interlocking the fingers (SEE FIGURE 11-8). You can also practice any of the modifications for Vajrasana earlier in this chapter.

figure 11-8: Parvatasana, using a belt

The benefits of Parvatasana include the following:

  • It improves shoulder flexibility.

  • It strengthens upper-back muscles.

  • It opens the chest.

  • It stretches the wrists and forearms.

If you suffer from shoulder pain, go easy and don't push the stretch. People with high blood pressure should not practice this pose, and those with cardiac disorders should not raise the arms over the head.

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