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Parvatasana : Mountain Pose

Parvatasana which is also known as mountain pose is an important part of Surya Namaskar.

Parvatasana which is also known as mountain pose is an important part of Surya Namaskar. It appears as the 4th and 9th step in the Surya Namaskar. In Sanskrit ‘Parvata’ means mountain. The pose looks like a mountain from the sides and hence the name ‘Parvatasana’. 

How to Do Parvatasana Step by Step

Parvatasana : Mountain Pose
Parvatasana : Mountain Pose


As part of the Surya namaskar, parvatasana is performed after ashwa sanchalanasan. Hence ashwasanchalana becomes the starting pose for parvatasana. Take a look at the pose below to understand the starting point of Parvatasana. 


1. From ashwasanchalana straighten the bent leg and take it backwards. Let the right and left foot be together.
2. Rise the buttocks up. Let the two hands (palms) be on the floor and support the body weight. 
3. Lower the head to be between the two arms. The body makes the shape of a triangle when observed from the sides. 
4. The legs and arms straighten in the final position and the heels come down toward the floor in the final pose. 
5. Bring the head and shoulders towards the knees.
6. Do not strain. 

Mountain Pose
Mountain Pose

Breathing pattern

Normal breathing


Physical on the stretch through the Achilles tendons (it joins calf muscles to the heel bone), the back of the legs, shoulders and throat region, and on relaxing the hips. 


1. This asana strengthens the nerves and muscles in the limbs and back.
2. It helps to increase height by stretching muscles and ligaments, enabling growing bones to grow longer.
3. Circulation is stimulated, especially in the upper spine between the shoulder blades.
4. It increases blood flow to the brain and gives mild benefits similar to inverted asana.
5. It tones the spinal nerves and sends a good flow of blood to the spinal region.


Parvatasana should not be done if you have any wrist, hip or ankle injury.

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Written by Bhakti D

Bhakti is a dedicated full-time certified yoga instructor and follows yogic teachings as a way of life rather than a fitness goal. Yoga has helped her lead stress-free life for herself as well as has a calming influence on the family. After she realized the goodness of Yoga, she decided to pursue Yoga more seriously by building on Yoga related competencies. She has done a number of classrooms as well as one to one teaching sessions in Mumbai, helping her clientele achieve a happy and healthy lifestyle.

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