Asana of the Month: Parvatasana

Parvatasana - mountain posture

Sanskrit: Parvata - mountain, asana – pose

Parvatasana is 5th and 8th pose in Surya Namaskar (Sun Salutation) and 6th and 9th pose in Chandra Namaskar (Moon Salutation). Sometimes this asana is called downward facing dog. However, this is not the traditional name of hatha yoga, but a western term. Parvatasana is a mild inversion.

  • Level: Beginner
  • Duration: 30 seconds - 3 minutes
  • Repetition: none
  • Stretches: back muscles, intervertebral discs, arm, and leg muscles
  • Strengthens: nerves, back muscles, arm, and leg muscles
  • Chakra: Vishuddhi Chakra (Throat Chakra)


Fights fatigue

Soothes the mind (stress, depression)

Stimulates blood circulation

Brings blood to the upper body and brain

Helps with bone growth (makes you taller)

Strengthens the nerves in the back

Stretches your back, arms, and legs

Improves digestion

Prevents osteoporosis



♦ Carpal Tunnel Syndrome

♦ Diarrhea

♦ Pregnancy (3rd trimester) read here which asanas you can perform.

♦ High blood pressure

♦ Headache


Instructions for Parvatasana

  1. Come on all fours. Your hands should be under your shoulders and your knees under your hips.
  2. Straighten your elbows and balance your weight evenly on your palms and fingers.
  3. Exhale and stand on your toes. Lift your knees off the floor and straighten your legs. Raise your buttocks and lower your head between your arms to form a triangle like a mountain top.
  4. Your arms and legs are not bent in the final position. The back straight.
  5. Put your heels on the ground, or at least towards the ground.
  6. Bring head and shoulders towards the knee.
  7. Hold the end position for 30 seconds to 3 minutes. Breathe calmly and deeply.
  8. To leave the post, exhale, bend your knees and walk with your feet towards your hands. Lift the upper body slowly. Alternatively, you can go directly to Balasana (child's pose).

The science behind Parvatasana

Parvatasana is a stimulating and energizing pose. The stretching of the back relaxes the spine and helps to calm the mind. Parvatasana activates the muscles in the arms and legs. On the mental and emotional level Parvatasana helps to strengthen self-confidence and to increase stamina. The mood is elevated. As it acts primarily on the Vishuddhi Chakra (throat chakra), the ability to express one's own needs is enhanced.

Note: Yoga beginners should first learn all yoga practices from a competent teacher and then practice alone.

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