Parvatasana

The mountain posture reflects the ideals of stability, steadfastness and resoluteness.
This posture has three variations to provide the spine with different kinds of stretches and movements (upwards, backwards, forward, sidewards and also a twist), all the while maintaining a firm base.
It also makes us aware of the importance of the faculty of sight, which needs to be focused, enabling us to maintain balance.
-Sit erect in Padmasana or Sukhasana and keep your hands at their respective sides, palms facing upwards. Keep your head and neck straight and your abdomen tucked in gently, in normal contour.
-Keep your eyes focused on a single point straight ahead.
-Inhaling, raise both your arms together from the respective sides for an upward stretch, joining the palms to each other above the head. 

-Keep your arms close to the respective ears, your abdomen gently pulled inwards and back straight. Avoid bending your arms at the elbows and wrists, keeping them stretched and straight.
-Fix your gaze fixed at a single point ahead. 

-Maintain this position for six seconds, retaining your breath. 

-While exhaling, turn your palm outwards, keeping your arms straight bring them down to the sides.
The benefits of this asana include in stretching all ones abdominal and pelvic muscles, loosening of hip joints and a reduction in flabby abdomen.
It corrects minor postural defects of the spine and stretches the muscles of one back. Unnatural curvature of the spine and minor displacements of the vertebrae are corrected. Internal organs in your abdominal region get an internal massage; there is improved blood circulation.