How to do Parvatasana (Mountain Pose) and its Benefits


Parvatasana or the Mountain pose is part of the Sun Salutation series of asanas. It appears as the 4th pose and the 9th pose in the Sun Salutation or Surya Namaskara. In Sanskrit “Parvata’ means mountain. The pose looks like a mountain from the sides and hence the name Parvatasana.

Parvatasana can strengthen the wrists and legs. It also increases the flow of blood to the head. It gives natural massage to the heart and lung muscle and is very useful in relieving the lumber, spinal, shoulder, knee and ankle pains and varicose veins.

How to do Parvatasana?

1. As part of the Surya Namaskara, Parvatasana is performed after Ashwa Sanchalanasana or the equestrian pose. Hence Ashwa Sanc halanasana becomes the starting pose for Parvatasana.

2. From Ashwa Sanchalanasana, straighten the bend leg and take it backwards. Exhale during this process. Let the right and left foot be together.

3. Raise the buttocks up. Let the two arms be on the floor and support the body weight. Lower the head to be between the two arms. The body makes the shape of a triangle when observed from the sides. It looks like a mountain and hence the name.

4. When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can be chanted while performing this asana. Parvatasana is done as the 4th pose and the 9th pose. The mantra to be chanted is given below:During 9th pose chant “Om Marichaye Namaha”. It means salutation to the lord of the dawn.

5. During 4th pose chant “Om Khagaya Namaha”. It means salutations to the one who moves in the sky


Raise the buttocks while inhaling. While exhaling bend the head and straighten the legs. Breathe normally in the final position.

Health Benefits of Parvatasana

  • Parvatasana can be used for toning almost all of our body’s muscles.
  • Spine becomes elastic and chest muscles are toned up.
  • Corrects in defects of curvature and displacement of vertebrae.
  • Corrects underdevelopment/sagging or enlargement of breasts.
  • Restores natural form upper body of mothers after delivery.
  • Parvatasana increases height during ‘height-growing age’.
  • This pose is also ideal for athletes, stretching every muscle from the head to the toe.
  • In addition it prevents injuries by strengthening several fragile areas of our bodies.
  • The pose stretches calf muscles, the hamstring muscles, the back and the forearms.
  • This asana prevents and relieves carpal tunnel syndrome, rheumatic stiffness, and arthritis.
  •  Parvatasana is a whole body stretch that allows good blood circulation, creating several benefits.
  • Respiration becomes smooth which helps in curing asthma, breathlessness and prepares for Pranayamic breathing.
  • Better circulation to the brain creates a revitalizing and refreshing sensation as it reduces mental fatigue and improves memory and concentration.
  • Try the Parvatasana when you feel mentally exhausted and possibly bored and sleepy after a long day at work or before you do your homework, if you are a student.
  • If you keep an optimistic outlook and focus on the rewards of your completed work while you practice this asana and do your work; your work as well as your attitude will improve.

Contraindications for Parvatasana

1. Parvatasana should not be done if you have any wrist, hip or ankle injury, hunch back, acute trouble in spinal column or shoulder pain.

2. Excessive hypertensive person should avoid.

References : Link1 | Link2

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