Parvatasana - Mountain Pose yoga, Tadasana yoga

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Everyone knows that exercising or a physical routine is beneficial for health, but in many cases, it may take a long time for that knowledge to get on top of the priority list in reality. Unfortunately, following the western culture blindly has cost us our well-being. Growing up, academics, careers, economic well-being has gained so much importance, we have not given as much significance to our overall well-being. The most important decisions of one’s life are taken in the youth, so it is extremely important for the youth to be at the best of their mental, physical, emotional, and spiritual aspects.

We have to find ways again wherein we inculcate the importance of Yoga and well-being in a child. It is as important as economic well-being. We do not have to go far away. We just have to pay close attention to the roots of Indian cultures and tradition, and you will find your answer in Yoga. That is the best gift you can give to anyone, especially to a growing-up child not only as a parent but also as an uncle, aunt, brother, sister, friend. The world needs more and more pleasant and happy smiling faces. Our globe is flooded with people who need expensive means to be happy.

Happiness is just a pleasant frame of mind. It can be made a habit, if nurtured right. Research shows that even if you could maintain this pleasantness for 24 hours, without being angry, sad, stressed, anxious, feeling guilty, fearful, the life within you takes control and starts healing you. If given a choice between happy or sad, we will all choose to be happy. Then why wouldn’t we spend some time daily to make sure we are happy?

Unfortunately, many of us do not have an answer to this question. It is time we retreat back to Yoga. One good thing is that awareness is growing and a lot of young people are taking up Yoga.

Yoga has many tributaries like pranayam, meditation, asanas which all have many subcategories. Let us look at one such asana called Parvatasana. And, the major benefit of this asana is that it improves blood circulation to the spinal region, lower body, and brain.
There are two variants of this asana. The one that is done in a standing position is called the Mountain Pose yoga or Tadasana yoga. The other one which is done in a sitting posture is called Parvatasana yoga, the grounded mountain.

Ancient Wisdom

Parvatasana is one of the 12 basic asanas. When you do Surya Namaskar, the 5th and 8th pose you do is Parvatasana. Some asanas are designed for people who are not experts and yogis. It is so intelligently designed that any common householder can easily do it. Even if you are not an expert, you would still reap the benefits of Parvatasana as it rejuvenates you. It relaxes the stiffness in the spine and calms the mind. Arm and leg muscles are stretched. Parvatasana is also said to boost self-confidence and increase stamina. Parvatasana is a fundamental yoga posture that is rich in symbolism.

Meaning Of Parvatasana

Parvatasana comes from the Sanskrit words Parvata, meaning “ mountain” and asana means “ pose.” There are many physical and mental benefits of Parvatasna including improved concentration. Parvatasana or Mountain Pose yoga, as the name suggests, has benefits like the qualities of a mountain, stability, and strength.There is another way of doing this asana in a standing posture. It is also called Tadasana pose. This is a combination of two Sanskrit words, “tada” meaning mountain and “asana” meaning posture. In this asana, our body looks like a mountain with buttocks being the peak of the mountain. Mountain pose yoga is the essence of stability and foundation. Parvatasana contains the building blocks for every other posture in yoga. As per yogic texts, when we stand in Parvatasana, the head being nearest to cosmic energy around, receives the grace that flows through the rest of our body like a river.

Parvatasana Benefits

Let us see the Parvatasana benefits.

  • Improves body posture and awareness
  • Strengthens legs
  • Keeps your body active
  • Increases lung capacity
  • Improves breathing
  • Tones the abdomen, hip, and waist
  • Aids in weight loss
  • Strengthens muscles of the diaphragm
  • Improved blood circulation to the spinal region, hands, and legs.

Now that we have an understanding of Parvatasana yoga, let us look at how we can start. There are two variations of Parvatasana yoga. It could be done sitting as well as standing. The steps of both these asanas are different.

Steps Of Parvatasana (Sitting)

Step 1. Sit straight up in Padmasana
Step 2. Join both hands and form a finger lock
Step 3. Inhale and raise the arms above your head. Stretch the arms so that they are straight
Step 4. The posterior and knees should remain on the ground
Step 5. Turn up your palms over the head
Step 6. Inhale and now stretch your arms further up feeling the tug on the shoulder blades
Step 7. Stretch your trunk upwards and remain in this posture for about ten seconds
Step 8. Exhale and return to Padmasana

You can also perform the pose with the palms joined together and fingers stretched up. This completes one set of Parvatasana. You can continue to repeat as per your comfort level

Steps Of Tadasana Pose (Standing)

Let us understand the steps of Tadasana yoga. To be started at tabletop position, cat and cow pose. As we all know, it is advisable to do a little stretching of the spine, wrists, and ankles to avoid any injury during the exercise. It is good to warm up the muscles that are going to bear the weight of your body.

Step 1. Close feet and knees together. Adjust your hands right under your shoulders

Step 2. Exhale and tuck your toes in. Lift the knees. Lift your buttocks and activate your kneecaps

Step 3. Make sure the legs are straight and in a straight line. Feet and legs remain together. Try to reach your heels onto the mat. Keep your arms active

Touch the head on the floor. If unable to do so, walk on the spot and try to increase the flexibility of your calves. This is the final posture. You need to hold the posture for 1 minute while breathing normally

Time And Duration

Initially, it may or may not be possible to keep the final position for 10-15 seconds. In the course of practice, it may be extended for a period of up to 1-2 minutes. The best time to do Parvatasana yoga is in the morning. However, it can also be done in the evening, if not possible in the morning.

Seek Expert Advice

If you are suffering from a spinal injury and spinal abnormalities
If you have frozen shoulder and arthritis
If you have hypertension and serious cardiac complaints
If you have any injury to the wrist or hamstrings
Parvatasana For Beginners

If you are a beginner then it is possible to have less flexibility and due to a firm hamstring, your heels might not touch the ground. In such a case, simply bend your knees a little, bend your shoulder a bit down, and try to correct your spine. You will find that when you do this automatically your spine will go up correctly and will help you in achieving the required flexibility by regular practice. Before practicing the pose, it is advisable to stretch and strengthen your wrist to stay in the posture for long.


Now that you have understood this basic posture, it is time to kick start your day with this asana. Make it a priority to get pampered in the lap of this ancient knowledge called Yoga daily. If you observe carefully the nature of life and pay proper attention, you would realize that the only things under your control are your mind and your body. They are the most prized possessions that you have, so it is sensible to get an insurance policy for the most valuable thing. It wouldn’t be wrong if Yoga is considered to be the modern insurance policy for happiness. You can go on the journey from bliss to liberation holding the hands of Yoga as a toddler. It is not a great deal to be superhuman, rather it is super to be a human. Every one of us has the possibility of being a superhuman. Let us ignite the fire within.

You may also like to read:-

The Seated Staff Pose Or Dandasana in Yoga.
How To Perform The Dancer Pose Yoga?
Rest Your Spine With the Downward Facing Dog Pose!

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