Urdhva Hastasana (Therapy)

The name derives from Sanskrit words Urdhva meaning “upward”, Hasta means “hand” & asana meaning “Pose”.

• Place your yoga brick in a stable position nearby.

• Stand at the top of your mat with your feet hip-width apart and parallel to each other. Keep your spine tall and your arms resting by your sides.

• Hold the brick in a horizontal position with the long side facing forward.

• Start with the brick at its highest height setting and place it between your hands. This will reduce the distance your arms need to stretch overhead.

• On an inhalation, raise your arms overhead, alongside your ears. Keep your shoulders relaxed away from your ears.

• As you lift your arms, engage your abdominal muscles to support your lower back. Keep your tailbone slightly tucked to maintain a neutral spine.

• Extend through your fingertips as you reach towards the ceiling. Imagine lengthening your entire body from the soles of your feet to the tips of your fingers.

• If using the brick between your hands, press gently into the brick with both hands. This can help you maintain stability and alignment in your arms and shoulders.

• Stay in Urdhva Hastasana for several breaths, maintaining steady breathing and focusing on the alignment of your body.

• To come out of the pose, exhale and lower your arms back down by your sides. You can gently set the brick aside.

• Ground evenly through all four corners of your feet

• Maintain a neutral pelvis by gently tucking your tailbone down

• Ensure that your legs are straight but not locked,

• Overarching the lower back

• Collapsed chest

• Uneven body weight distribution

• Avoid in case of Cervical and slip discs

• Avoid in case of piles or fissures

• Patient with high Bp should avoid it

• Avoid during pregnancy