Urdhva Hastasana (Upward Hands Pose)

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Like Tadasana, in this asana, the practitioner stands tall, like a mountain with the hands raised over the head.
Urdhva Hastasana is an uplifting pose that seems so easy and we take for granted so many times but in fact, is full of subtleties and manages to work our body balance, height and extension as well as our focus. With this asana, we find a sense of release by clearing the shoulders away from the ears.



  1. Stand up with the feet parallel. Big toes joining together and hells slightly apart. Ground down through the four corners of each foot.
  2. Lift the shinbones and the kneecaps up, engaging the quadriceps/thighs muscles and drawing the inner and outer knees (without straining them).
  3. Neutralize your pelvis by pulling the pubic bone toward the navel lengthening the spine and the trunk. This action prevents an excessive curve on the lumbar spine and also keeps the lower rib cage in.
  4. Inhale and extend your arms to the side parallel to the floor with the palms facing down, raising them shoulders height. Exhale and turn the palms towards the ceiling externally rotating from the top of the humerus bones.
  5. On the next inhalation circle the arms up alongside to the ears, and keeping the shoulders away from the ears by relaxing them. 
  6. Make sure your lower ribs are not splaying out. Keep your gaze at the horizon, your chin level, and your throat soft and open.


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