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Urdhva Hastasana (Therapy)

उर्ध्व हस्तासन / Raised Hand Pose

October 8, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

Benefits
  • Helps in increasing the height
  • It reduces your stress, anxiety, and depression
  • Helps in Strengthening shoulders and neck strong
Ailments Tackled
  • Arthritis
  • Fatigue and mild anxiety
  • Poor Posture
  • Stiffness in the shoulders
Steps to perform the Asana: Urdhva Hastasana (Therapy)
  • 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.
Key Alignment Points
  • 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,
Common Misalignments / (Mistakes)
  • Overarching the lower back
  • Collapsed chest
  • Uneven body weight distribution
Contraindication / Cautions
  • 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
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