Parvatasana (Mountain Pose) | Yoga India Foundation

November 14, 20172

Correct adjustment and discussion of Parvatasana 

According to yoga, weakness of the body in any form can be removed through the practise of asanas. Patanjali says in the Yoga Sutras: „Sthiram Sukham Aasanam“. When we can hold a pose for a long period of time, without any tension or discomfort, this state is called asana.

Today, we look at Parvatasana which is also known and translated as Mountain Pose. To clarify this pose one needs to know that there are two types of Mountain Poses.

One of them is the standing Mountain Pose called Tadasana. The other one is Parvatasana, the grounded mountain, which we will discuss.

In Parvatasana our body resembles the shape of a mountain: Legs, back and arms build the sides of the mountain and our buttocks the top.

Parvatasana is often practised wrong or thought to be downward facing dog.

In this section, you will find the step by step asana tutorial for Parvatasana:

We start in tabletop position or cat and cow pose. Do a few rounds of curving your spine. Ideally, you should rotate your wrists and ankles prior to attempting the pose to prevent strain.

Step 1:

Relax your spine. Close your feet and knees together. Now adjust your hands: they should be right under your shoulders in one line.

Step 2:

On your next exhalation tuck your toes in and lift your knees off the mat. Push your buttocks up and activate your kneecaps.

Step 3:

Straighten your legs, they should be in one line. Feet and legs remain together. Now, try to reach your heels onto the mat. Keep your arms active.

Try to touch the crown of your head onto the mat.

If you cannot touch your heals onto the mat, walk on the spot and try to increase the flexibility of your calves.

This is the final pose: hold the posture for 1 minute while breathing normally.


Benefits of Parvatasana

  • Strengthens to muscles of the shoulders, arms, and legs
  • Increases flexibility in the spine, hamstrings, and calves
  • Tones the spinal nerves and balances the nervous system
  • Improves the blood circulation to the brain


Contraindications of Parvatasana

This posture should be avoided in case of the wrist, hip or ankle injury.

It should not be practised by people who suffer from spinal disorders.

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  • Linda

    November 16, 2017 at 7:54 am

    Nice approach.
    Its so true…most yogis think that the legs are separated. This is how I learnt Parvatasana as well.
    I love following your weekly asana tutorials!

    • Swami Bipin

      November 16, 2017 at 9:57 am

      Thanks for commenting Linda!
      We are happy that you enjoy our weekly asana tutorials! Do you have any particular asana you would like to discuss next week?

      Om Shanti
      Your Yoga India Foundation Team

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