Parvatasana (mountain pose)
1. Take the left foot back beside the right foot.
2. Simultaneously, raise the buttocks and lower the head between the arms, so that the back and legs form two sides of a triangle.
3. The legs and arms should be straight in the final position.
4. Try to keep the heels on the floor in the final pose and bring the head towards the knees. Do not strain.
Note: While holding, maintain normal breathing.
Breathing: Exhale while taking the left leg back.
Physical - on relaxing the hips or on the throat region.
Spiritual - on vishuddhi chakra.
Mantra: Om Khagaya Namaha, salutations to he who moves quickly in the sky.
Benefits: This pose strengthens the nerves and muscles in the arms and legs. The spinal nerves are toned and circulation is stimulated especially in the upper spine, between the shoulder blades.