The work we have to do with the body in Urdhva Hastasana is almost the same as in Tadasana, so the previous posts where I demonstrate exercises and variations for the feet, legs, pelvis, and chest can also apply to this asana. I am going to add other variations to help you understand the work and engagement of the arms and the correct alignment of the spine.
As I previously said, if you have any cardiac condition or high blood pressure don’t raise your arms for over 30 seconds.
PLACE A STRAP AROUND THE FOREARMS AND HOLD A BLOCK BETWEEN THE PALMS
First, we will need... 1 Block and 1 Belt.
NOW LET'S SEE HOW WE CAN DO THIS
Stand up with the feet parallel. Big toes joining together and heels slightly apart. Ground down through the four corners of each foot.
Place a strap around the mid-forearms or on the elbows and tighten it to shoulder width (see how to find the shoulder distance on the post “Hello Tadasana or Samasthiti or AKA Mountain Pose“, and then place a block between the hands.
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.
Press on the block and on inhaling lift the arms up.
Make sure your lower ribs are not splaying out. Keep your gaze at the horizon, your chin level, and your throat soft and open.
THE EFFECT OF THIS EXERCISE
The strap helps to straighten the elbows. The combination of the block with the strap helps to keep the arms in place, stabilize, and also to strengthen them.
You can do the same exercise without the belt, holding simply the block between the hands (on the bases of the palms) and pressing it when you raise your arms into Urdhva Hastasana.
REMEMBER...
Source: Iyengar Yoga with Heather @IyengarYogawithHeather
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