URDHVA HASTASANA

Description

URDHVA HASTASANA Asana group: standing poses Translation of the name from Sanskrit: • urdhva — upward; • hasta — hand. 1. Setup Starting position: Tadasana. With an inhale raise the arms overhead, the palms together or shoulder-width apart. Reach up through the fingertips, lengthen the whole body from the feet to the hands. Keep the shoulders down and away from the ears, the chest lifted, the abdomen engaged. The gaze is forward or up. Breathe evenly. Hold, then lower the arms on an exhale. 2. Simplified and advanced variations Simplified variations: • keep the arms shoulder-width apart; • hold a strap between the hands. Advanced variations: • take a gentle backbend, looking up; • rise onto the toes. 3. Injury prevention Do not push the ribs forward at the expense of the lower back. Keep the shoulders down. Do not strain the neck by throwing the head back.

Effects

• strength
• flexibility
• balance