Updated: Feb 2, 2024
Like in Tadasana, in this posture, the practitioner stands tall, like a mountain with the hands raised over the head.
Urdhva Hastasana is an uplifting pose that seems so easy and we take for granted so many times but in fact, is full of subtleties and manages to work our body balance, height, and extension as well as our focus. With this asana, we find a sense of release by clearing the shoulders away from the ears.
DRISHTI / GAZE | Forward or to the thumbs. |
PHYSICAL BENEFITS | Strengthen the arches of the feet, ankles, knees, and thighs. Tones the abdominal muscles, buttocks, and thighs. Aligns the spine. Opens the chest. Improves posture. Works the shoulders extensors and elevators and elbow flexors. |
MENTAL BENEFITS | Increases and develops concentration and focus. Develops willpower. Reduces anxiety. |
COUNTERPOSES | Uttanasana (Standing forward bend pose), Tadasana (Mountain Pose) Balasana (Child’s pose) |
THIS ASANA PREPARES THE BODY FOR: | Vrksasana (Tree pose) Utkatasana (Chair pose) Surya Namaskara, Other standing poses. |
CAUTIONS: | If you have high blood pressure or any cardiac condition do not stretch the arms up for over 30 seconds. |
NOW LET'S SEE HOW WE CAN WORK THIS POSE
Stand up with the feet parallel. Big toes joining together and heels slightly apart. Ground down through the four corners of each foot.
Lift the shinbones and the kneecaps, engaging the quadriceps/thigh muscles and drawing the inner and outer knees (without straining them).
Neutralize your pelvis by pulling the pubic bone toward the navel lengthening the spine and the trunk. This action prevents an excessive curve on the lumbar spine and also keeps the lower rib cage in.
Inhale and extend your arms to the side parallel to the floor with the palms facing down, raising your shoulders height. Exhale and turn the palms towards the ceiling externally rotating from the top of the humerus bones.
On the next inhalation circle the arms up alongside the ears, and keep the shoulders away from the ears by relaxing them.
Make sure your lower ribs are not splaying out. Keep your gaze at the horizon, your chin level, and your throat soft and open.
Source: Iyengar Yoga with Heather @IyengarYogawithHeather
