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.
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.
ALIGNING THE SPINE
SPINE AGAINST A WALL EDGE
First, we will need... a Wall edge
NOW LET'S SEE HOW WE CAN DO THIS
Stand up with the middle of your back against a protruding edge of a wall, or a narrow side of an open door.
Using the vertical edge as the centerline, place both heels touching the bottom side of the edge or door.
Bend the knees, to be easier for you to place the rest of the body, and place the tailbone and the middle of the occiput against the edge, moving the tailbone down.
Align the spine vertically, vertebra by vertebra along the same vertical line. The lumbar vertebrae should not touch the protruding edge (there should be a healthy lumbar lordosis).
Slowly straighten the knees while moving the front thighs backward.
On inhale, lift the arms and check their position relative to the walls behind you.
THE EFFECT OF THIS EXERCISE
The wall edge allows you to check if the spine is straight, not going to the right or the left or tilting in or out, and also to see if the pelvis and rib cage are in place.
OTHER VARIATIONS
REMEMBER...
Source: Iyengar Yoga with Heather @IyengarYogawithHeather
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