Hasta Uttanasana

What is Hasta Uttanasana (Raised Arms pose)

Hasta uttanasana or Raised Arms Pose  is a routine part of the Surya Namaskar series. It do as the 2nd pose and the 11th pose in the Sun Salutation or Surya Namaskara.This particular pose is also used in yoga practice to warm up and strengthen the spine, as well as to open up the chest and heart to allow for deep, full breaths.

Hasta uttanasana
Hasta uttanasana

Benefits of Hasta uttanasana

  1. This asana involves a slight arching of the back, which is a great exercise for the shoulder, spine, ribs, and back muscles.
  2. The opening of the chest activates and balances the Anahata (Heart Chakra).
  3. Increase in breathing and blood flow to the brain helps in activating the parasympathetic nervous system– that makes you feel at ease and calm.
  4. It improves digestion.
  5. It stretches and tones the muscles of the abdomen.
  6. It expands the chest and the rib cage resulting in full intake of oxygen. The lung capacity is fully utilized.

How to do Hasta Uttanasana (Raised Arms Pose)

  1. Stand straight and breathe normally. Keep your body erect.
  2. Raise your hands (to salute the sun) above your head while breathing in deeply.
  3. Bend your trunk and head a little backward to create a slight curve. Remember, do not bend your knees or elbows.
  4. Now stretch your arms up and back.
  5. Hold this pose for 10-15 seconds. Lower your arms while exhaling, to come back to the starting position.

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