Hasta Uttanasana
हस्त उत्तानासन
Target Muscles
Benefits (6)
- + Lengthens the spine and improves posture
- + Stretches the shoulders, chest, and abdomen
- + Strengthens the core and back muscles
- + Expands lung capacity and promotes deeper breathing
- + Calms the mind and reduces fatigue
- + Energizes the body and prepares for further poses
Avoid If (4)
- - Severe shoulder injury or pain
- - Severe neck injury or pain (keep head neutral)
- - Recent abdominal surgery
- - Severe low back pain (limit backbend)
About
Hasta Uttanasana, or Raised Arms Pose, is a foundational standing pose often practiced at the beginning of a sequence or as part of Sun Salutations. It lengthens the spine, stretches the shoulders and chest, and brings a gentle opening to the front of the body.
Step-by-Step Instructions
1. Stand tall in Tadasana (Mountain Pose), feet together and weight evenly distributed through all four corners of your feet.
2. Inhale deeply, sweep your arms out to the sides and then upwards, bringing your palms to face each other.
3. Keep your arms shoulder-width apart, actively drawing your shoulders down and away from your ears to create space in the neck.
4. Extend through your fingertips, reaching strongly towards the ceiling as if to touch it.
5. Keep your arms straight but do not lock your elbows; maintain a micro-bend.
6. On an inhale, lengthen your spine upwards, drawing your tailbone down towards your heels to stabilize the pelvis.
7. Lift your chest and gently arch your upper back, initiating a mild backbend from the thoracic spine, rather than the lower back.
8. Keep your gaze forward, or if your neck is comfortable, look slightly upwards towards your hands.
9. Hold this pose for 15-30 seconds, maintaining steady, deep breaths, feeling the expansion in your chest and sides of the body.
10. Exhale, slowly lower your arms back down to your sides, returning to Tadasana.