Parvatasana / Mountain Pose

Sanskrit Name: पर्वतासन (Parvatasana)

English Name: Mountain Pose 

Pronunciation: PAR-vah-TAH-sah-nah

Steps to Perform Parvatasana

1. Begin on your hands and knees in a tabletop position.
2. Spread your fingers wide and place your palms firmly on the mat, shoulder-width apart.
3. Tuck your toes under and lift your hips upward, straightening your legs to form an inverted V shape.
4. Keep your arms straight and your head relaxed between your upper arms.
5. Press your heels gently toward the floor (they may stay lifted, and that’s fine).
6. Lengthen your spine by pushing the hips up and back.
7. Keep your neck relaxed and gaze toward your feet or navel.
8. Hold the pose for 5–10 deep breaths, maintaining steady, even breathing.

Benefits

• Strengthens arms and shoulders through weight-bearing.
• Stretches hamstrings, calves, and spine, improving flexibility.
• Opens the chest and supports better breathing.
• Improves circulation by reversing blood flow gently.
• Boosts energy and awakens the body in morning practice.
• Enhances posture by elongating the spine.

Things to Keep in Mind

• Do not collapse into the shoulders — keep them active and engaged.
• Keep your back straight rather than rounding.
• Avoid forcing your heels down; flexibility grows with time.
• Keep weight distributed between hands and feet, not just in the wrists.
• Bend your knees slightly if your spine rounds.

Variations and Modifications

• Bent-Knee Variation: Bend the knees to lengthen the spine more.
• Walk the Dog: Alternately press right and left heels down.
• Block Support: Place hands on blocks if wrists feel strained.
• Short Stance: Bring feet closer to hands for easier holding.

Contraindications

• Avoid if you have severe wrist, shoulder, or eye pressure issues (like glaucoma).
• Be cautious with high blood pressure.
• Avoid during late pregnancy if uncomfortable.
• Avoid with acute hamstring injuries.

Preparatory and Follow-Up Poses

Preparatory Poses: Cat-Cow, Adho Mukha Svanasana prep, Uttanasana, Plank.
Follow-Up Poses: Ashtanga Namaskar, Bhujangasana, Santolanasana.

Energetic and Symbolic Aspects

• Activates the Manipura Chakra (Solar Plexus), boosting energy and strength.
• Symbolizes stability and lifting upward, like a mountain rising tall.
• Represents strength, focus, and grounding within movement in Surya Namaskar.