How do Parvatasana & Tiryak Tadasana


The classical or Ashtanga yoga created by the great yoga gurus of India has been described as the easy way to attain God. In these yoga asanas are considered on the third stage. Yoga asanas or asanas consist of cultural postures and meditation postures. The aim of yoga asanas is to achieve physical strength, agility, balance and stability. Yoga asanas keep the body and mind fit and free from diseases. Yoga asanas make the physical body suitable for advanced yoga practices and help in achieving the supreme goal of spiritual union with higher consciousness. Parvatasana & Tiryak Tadasana is mainly considered as the posture of Ashtanga Yoga. This asana is designed for basic or primary level yogis. This asana is considered a variation of Sukhasana itself.


Parvatasana :

Parvatasana is a Sanskrit word. This word is mainly made up of 2 words. The first word Parvat (Ardha) means mountain (Half). Whereas the other word Asana refers to the posture, position or posture of sitting, lying or standing in a particular situation.

Parvatasana is also called Mountain Pose in English language. It is recommended to practice Parvatasana for 1 minute to 5 minutes. There is no repetition in this practice.

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Benefits of Parvatasana :

  1. Increases Blood Circulation

Parvatasana is done in two ways. Sitting in the first posture while the second posture looks like downward facing breathing. It is like turning the body upside down. This accelerates the blood flow throughout the body.

This yoga asana smooths the flow of blood from head to toe. The whole body is involved in the practice of Parvatasana. It improves blood circulation in all the organs and their health can be ensured.


  1. Corrects Posture

Parvatasana is best for those working people who have to complete the work within a strict time limit. It gives both relaxation and stretch to the body in a short span of time. With the practice of Parvatasana, the spine comes in a natural ‘S’ shape.

Parvatasana also helps in making the muscles and spine flexible. Due to this, things like fatigue in the spine do not happen even after working all day. That is why people doing mountain poses get perfect body posture together.


  1. Balances the body frame

The benefits of Parvatasana are not limited to making the body flexible. Parvatasana helps in restoring the right balance between prana and apana. This yoga asana establishes the perfect harmony and balance between the upper and lower body which naturally takes the human frame into perfect balance.


  1. Gives flexibility and strength

Parvatasana loosens the tongue muscles in the human body and releases tension from the body. In this way, it helps in making the body flexible and strong. The hands, shoulders, and hamstrings are strengthened by the practice of Parvatasana.

The benefits of mountain pose can be seen in the lower part of the body after some time. The yogi who practices it gains strength and flexibility. This prepares the yogi for difficult yoga postures. It also protects the body from various diseases and injuries.


  1. Improves Organ Functioning

Parvatasana is a major yoga pose to improve the functioning of the body of yogis. It increases blood circulation in all parts of the body of yogis. This improves the way the organs work. It also helps in fulfilling the lack of oxygen in the body. By its practice, the body parts are able to function better.


  1. Improves Digestion

All the organs present inside the abdomen get a good massage by the practice of Parvatasana. Due to this the secretion of juices necessary for digestion starts in the body. It gives you a great digestive system. By the practice of Parvatasana, the coordination of all the organs that work for digestion gets better.


  1. Calms the mind

During the practice of Parvatasana, the flow of blood starts towards the brain. For this reason, not only the body but also the mind helps in making it healthy. Many mental diseases are also cured by its practice.

Parvatasana can remove any type of stress, anxiety or mild depression from the mind. It paves the way towards spirituality by removing the craving and desire for wealth and property from the mind. 


Right way to Mountain Pose : 

  • Gradually increase the exercises for the Mountain Pose.
  • Do not practice this asana when there is discomfort and do not put pressure on the shoulders, knees.
  • Practice the asana for the first time under the supervision of a qualified yoga guru.


Step by Step Instructions:

  • Sit on the yoga mat in Dandasana.
  • Extend the legs in front and keep the hands by the side of the body.
  • Sit in Padmasana posture.
  • The right foot will be on the left thigh and the left foot will be on the right thigh.
  • Take slow and deep breaths for about 3 seconds.
  • Join the palms in Namaskar Mudra.
  • Pull the hands towards the top of the head.
  • Keep the hips on the ground and pull the hands upwards.
  • Feel a deep stretch in the body.
  • Maintain the final pose for 30-40 seconds.
  • Exhale as you normally would and release the pose.
  • Slowly return to the starting position.


Things to keep in mind before Mountain Pose :

  • Parvatasana should be practiced only in the morning.
  • To do asanas in the evening, take food at least 4 to 6 hours before.
  • Before doing the asana, you must have defecated and your stomach is completely empty.


Precautions :     

  • People with high BP should not do this asana.
  • This asana should not be done if there is a problem related to the heart.
  • Do not do this asana if there is a serious problem related to the waist and shoulder.
  • This asana should not be done if there is severe pain in the knees.
  • If there is any problem while doing this asana, then the advice of a doctor or yoga guru must be taken.


When to do Mountain Pose :

Parvatasana should be done in the morning on an empty stomach. If there is no time, this asana can also be done in the evening, but the most benefit is available in the morning on an empty stomach.


Mountain Pose Time Limit :

This asana can be done 3 to 4 times in the beginning, on practice, the time limit can be increased gradually.


Tiryak Tadasana 

Meaning of Tiryak Tadasana

Tiryak Tadasana is a variant of Tadasana, this asana is done by bending left and right. While doing this asana, the posture of the body looks like a folded palm tree, hence it is called Tiryak Tadasana.

       This asana is done in the same way as Tadasana, with the only difference being that by pulling the hands upwards, first bend to the right and left. By doing this asana, the body becomes tall, flexible and strong like a palm tree.


Benefits of Tiryak Tadasana :

  • By continuously practicing this asana, the physical growth or height of children increases.
  • This asana is beneficial to make the body flexible and also benefits in digestion.
  • It reduces waist and abdominal fat and makes the body flexible and strong.
  • Obesity can be prevented by its regular practice.
  • The continuous practice of Tiryak Tadasana makes the body balanced.
  • Beneficial for lungs and heart.
  • By doing the asana, concentration increases.


Precautions of Tiryak Tadasana :

  • People who have heart disease and low blood pressure should not do this asana.
  • If there is any serious problem in the waist, shoulders and neck, then do not do this asana.
  • Pregnant women or menstruating women should not do this asana.
  • Do not do this asana if you have had any kind of operation or surgery.
  • If there is any kind of problem while doing Tiryak Tadasana, then this asana should be done only under the supervision of a yoga guru.


Method of Tiryak Tadasana :

  • To do Tiryak Tadasana, stand on a mat or mat in a mindful posture.
  • Raise both the hands from the front and bring them to the shoulder and lock the fingers of the hands with each other.
  • Keeping the palms crossed, move the hands upwards.
  • Open both the legs 2 to 3 inches and pull the hands upwards.
  • While filling the mother-in-law, the right bowed corners should be straight and the legs should be straight.
  • After some time, keep the body steady for some time while bending to the left side and keep taking and releasing the mother-in-law normally.
  • While straightening both the arms and the body, come back to the alert posture.
  • This asana can be done 2 to 5 times initially and 10 to 15 seconds. After practicing this, you can gradually increase the time limit to 8 to 10 times.


 Conclusion :

Tiryak Tadasana is considered one of the simplest asanas to be done while standing and it makes the body flexible, strong and tall. If there is any kind of serious illness or problem, then this asana should be done under the supervision of a yoga guru. If you are a fitness freak and want to know more about yoga poses, then you can join a Yoga teacher training in Rishikesh, India.



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