Mountain Form Pose

Form the mountain within — not by standing tall, but by folding humbly.
In the sequence of Surya Namaskāra, Parvatasana arises like a mountain between valleys — calming the mind, stretching the body, and anchoring breath in strength and surrender. Though often mistaken for Adho Mukha Śvānāsana, this posture is rooted in the classical flow, channeling balance between upward grace and downward grounding. 

🧘 Name & Meaning

• Sanskrit: पर्वतासन (Parvatasana)
• Meaning: "Parvata" means mountain and "āsana" means posture. The body resembles a steep mountain peak in this pose.

📜 Scriptural References

While Parvatasana as performed in Sun Salutation is not directly mentioned in the Haṭha Yoga Pradīpikā, it is described in:

Gheraṇḍa Saṁhitā 2.17:

“Parvatasana is the firm posture in which the body remains like a motionless mountain.”

However, in the Gheraṇḍa Saṁhitā, Parvatasana refers more to a seated version with arms raised overhead (like a meditative mountain).

The Bihar School of Yoga (Swami Satyananda Saraswati) adapts the name Parvatasana for the inverted V-shape position in Surya Namaskāra, combining traditional naming with functional alignment.

🧭 Step-by-Step Instructions

🧍‍♂️ Starting Position

• Begin in Aśva Sanchalanasana (Equestrian Pose), with one leg forward and the other leg stretched back.

🖐️ Place Both Hands Firmly on the Floor

• Bring both palms flat on the mat, shoulder-width apart.
• Spread the fingers wide to create a strong base.

🦵 Step the Front Leg Back

• Take the foot that was forward in Aśva Sanchalanasana and step it back beside the other foot.
• Now both feet are hip-width apart and pointing forward.

⛰️ Form an Inverted V Shape

• Lift your hips high up toward the ceiling.
• Let your head drop gently between your arms without straining your neck.
• Keep your back long and straight — like a slope of a mountain.

🦶 Heels and Knees

• Try to bring your heels toward the floor — it’s okay if they don’t touch yet.
• Keep knees straight but don’t lock them. A slight bend is okay.

💨 Breathing and Holding

• Take slow, steady breaths through the nose.
• Stay here for 1–3 breaths during Surya Namaskāra, or longer if practicing independently.

🧘‍♀️ Exit

• To continue in the Sun Salutation sequence, lower your knees, chest, and chin to the floor for the next pose.

⚠️ Contraindications

Avoid or modify this pose if:

• You have high blood pressure or glaucoma (due to the head being below the heart).
• You have a wrist injury, unless supported by props.
• You are in the third trimester of pregnancy.

🔁 Modifications & Variations

• Tight Hamstrings? Keep the knees slightly bent.
• Wrist Sensitivity? Practice on fists or use yoga blocks under the hands.
• Low Strength? Perform with hands on a wall for an incline version.

🌬️ Breath Work

• Inhale while transitioning in.
• Hold breath or breathe steadily while holding the pose (in classical Surya Namaskāra).
• Exhale when transitioning out to the next pose.

✨ Benefits

📜 Scriptural / Traditional Benefits

• Although not listed directly in ancient texts as this specific form, its inverted posture benefits are aligned with what yogic texts praise in terms of:
  • Nerve purification
  • Mental calmness
  • Circulatory enhancement

🧠 Interpreted Practical Benefits

• Elongates the spine and improves posture
• Strengthens arms, shoulders, and legs
• Opens the hamstrings and calves
• Stimulates digestion by mild abdominal pressure
• Promotes blood flow to the brain (calming effect)

🌿 Ayurvedic Connection

📊 Summary Table