Vrksasana Variation with arms overhead
वृक्षासन ऊर्ध्व हस्तासन
Target Muscles
About
Vrksasana Urdhva Hastasana is a variation of tree pose where the arms are raised overhead, increasing the stretch in the sides of the body and enhancing balance. It promotes stability and grounding while fostering a sense of calm and focus.
Benefits (5)
- + Improves balance and stability
- + Strengthens the legs and core
- + Opens the hips and shoulders
- + Calms the mind and reduces stress
- + Enhances focus and concentration
Avoid If (4)
- - Ankle or knee injuries
- - Hip injuries
- - Headaches
- - Insomnia
Step-by-Step Instructions
1. Begin in Tadasana (Mountain Pose).
2. Firmly ground your right foot, engaging the quadriceps and gluteus muscles.
3. Place the sole of your left foot on your inner right thigh, avoiding the knee. Ensure your left knee is pointing outwards.
4. Bring your hands together in Anjali Mudra (prayer position) at your chest.
5. Inhale and extend your arms overhead, either keeping the palms together or slightly apart. If possible interlace your fingers.
6. Keep your shoulders relaxed and down away from your ears.
7. Focus your gaze on a fixed point in front of you to maintain balance.
8. Hold the pose for 30-60 seconds, breathing deeply and evenly.
9. Exhale and slowly lower your arms back down to Anjali Mudra.
10. Release your left foot and return to Tadasana.
11. Pause and notice the effects.
12. Repeat on the other side.
निर्देश (Hindi)
1. Tadasana mein khade ho jaen.
2. Apne dayen pair ko mazbooti se zameen par jamaen.
3. Apne bayen pair ke talve ko apne dayen jaangh ke andar rakhen, ghutne ko bahar ki taraf moden.
4. Apne hathon ko namaste mudra mein apne chhati ke samne laen.
5. Inhale karte hue, apne hathon ko apne sir ke upar uthaen, ungliyon ko joden.
6. Apne kandhon ko niche aur relax rakhen.
7. Apni drishti ko ek bindu par kendrit rakhen.
8. Is position mein 30-60 seconds tak bane rahen, gahri saans lete rahen.
9. Exhale karte hue, apne hathon ko niche laen.
10. Apne bayen pair ko niche laen.
11. Tadasana mein laut aen.
12. Ab doosre pair se dohraen.