Parvatasana variation

How to practice:

  • Kneel down on your palms and knees
  • Palms exactly in line with shoulders
  • Inhale and lift knees up bringing your body forward in plank
  • Grip the floor with toes and keep the knees straight
  • It is important to keep back straight with wrists, elbows and shoulders in a straight line
  • Arms should be kept straight right below shoulders
  • Now slowly lift the pelvis up bit higher to be in line with shoulders with the support of feet on toes.
  • The head is in between both the arms. Legs and arms should be straight.
  • Body weight should be equally distributed between hands and feet
  • In the final pose it forms a inverted V alphabet.
  • Focus gaze downwards and breathe rhythmically and stay in the pose for 20 – 30 seconds
  • Relax and repeat the pose 3 – 4 times


  • Opens and stretches shoulders, spine and chest
  • Strengthens wrists, arms, shoulders and leg muscles
  • Helps energize mind and body relieving stress and depression
  • Therapeutic for sciatica and flat feet
  • Stimulates abdominal organs
  • Improves digestion
  • Improves posture
  • Therapeutic for asthma and increases lung capacity
  • Improves flexibility of spine
  • Strengthens thighs and helps in mobilisation of hamstrings
  • Helps prevent osteoporosis
  • Helps relieve the symptoms of menopause
  • Instills the feeling of positivity with increase in confidence
  • Therapeutic for high blood pressure
  • Develops a sense of inner equilibrium and harmony.
  • Relieves headache, insomnia, back pain, and fatigue
  • Helps to relax the entire body

Caution– Practitioners with shoulder or wrist injury must proceed very gently.