Parvat Asana - Mountain Pose

In Parvat Asana or the Mountain Pose body looks like a mountain therefore it is named so. This pose is also know as Adhomukh Svanasana (Downward facing dog which is the more popular name). I have an earlier posted on .Adhomukh Svanasana.

That post is on practicing it in isolation where as this post is more on how to practice it in Surya Namaskar sequence. Some text also call it as Sumeru Asana. Sumeru is name of a mountain. It is one of the asana where the head is lower than the heart and therefore provide some benefits of upside down asanas like Sarvangasana or Sirshasana to those who cannot practice them due to various reasons.

This pose looks easy to practice but most people find it difficult to touch their heels to ground in this pose since their calf muscles and the ankle joints are stiff. Practicing this pose will make these flexible.

Steps to Practice Parvat Asana

1. When you practice this pose in Surya Namaskar, you come to this pose either from Ashwasanchalan Asana or from Bhujanga Asana (Cobra Pose). You need to come to this pose with exhalation since body is opening up.


2. When you are on all the four limbs, make sure that the heels are touching the floor.


3. Touch your sternum(bone near the throat) with the chin and look at the stomach.


4. Try to move the shoulders out, as this will allow your neck to go inside more.


5. Pull your stomach and try to pull your hips higher.


6. Stay in this pose for some time and then with inhalation come out of it. When it is practice as part of Surya Namaskar, it is practiced between 2 and 5 seconds depending on the speed at which you are practicing.

Benefits of Parvat Asana

1. Leg and arm muscles become stronger.


2. Nerves are stretches and relaxes and removes stiffness.


3. Those having Varicose veins problem get relief.


4. If chin is touched to the throat Thyroid problems are get cured.


5. Menstrual problems are solved for women.


6. Shoulders become stronger and removes stiffness in that region.

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