The Hasta Uttanasana (Raised Arms Pose) is a yoga posture that is a core part of Sun Salutation series. The Raised Arms Pose is often practiced by the yoga practitioners to warm up the body, to strengthen the spine, as well as to open the chest for deep breaths.
The pose derives its name from the Sanskrit word hasta meaning “Hand,” and uttana meaning “intense stretch,” and Asana meaning “pose”, hence the Hasta Uttanasana that confers the practitioners with incredible stretching benefits.
When performing the Hasta Uttanasana as a part of Surya Namaskar sequence, the individual can chant the mantra “Om Ravaye Namaha” (when Raised Arms Pose is practiced as 2nd Pose) and “Om Arkaya Namaha” (as 11th pose). This helps magnify the effects of the benefits of Raised Arms Pose.
The steps of Hasta Uttanasana:
Step 1: Stand on a yoga mat. Legs straight, arms by your side, spine long and feet together
Step 2: Lengthen your spine and stretch your arms above shoulder-width apart
Step 3: Join the hands together softly
Step 4: Slightly tilt your upper body backward and gaze up to the thumbs
Step 5: As you tilt your head and neck back, make sure you do not strain them
Step 6: Exhale, lower the arms down and stand in Tadasana
Who Should Avoid The Practice of Hasta Uttanasana?
● Anyone who is suffering from a backache, shoulder, or neck injury should avoid the pose till the problem persists.
Variation of Hastha Uttanasana: Raised Arm Backbend Pose (Hasta Uttanasana B):
● Stand in Parvatasana ( Mountain Pose)
● Inhale, sweep the arms up and keep them straight
● Bring the hands together in Anjali Mudra.
● Now, bend your upper body into a backbend. Allow the hips to come forward.
● Stretch the arms back into a backbend
● Allow as much as your body permits, do not overdo
● Release the pose as per your own convenience
Take a look at the Health Benefits of Hasta Uttanasana
Perform the basic posture of Hasta Uttanasana for miraculous body-mind benefits.