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What is Tadasana Urdhva Hastasana (Mountain pose with arms stretched up)
- This is a variation of the mountain pose, with the arms extended upward.
- Urdhva translates as “upward” in Sanskrit, while hasta means “hands.”
- This is recommended for people in sedentary occupations, since it exercises the arms, and the joints of the shoulders, wrists, knuckles, and fingers.
Benefits of Tadasana Urdhva Hastasana
- Helps treat depression, and boosts self-confidence
- Tones and stimulates the abdomen, pelvis, torso, and back
- Relieves arthritis
- Reduces sciatic pain
- Strengthens the knee joints
- Stretches the hamstring muscles
- Corrects flat feet
Contraindications and Cautions
- Stress-related headaches
- Migraines
- Eye strain
- Low blood pressure
- Osteoarthritis of the knees
- Bulimia
- Diarrhea
- Insomnia
- Leukorrhea
- If you have high blood pressure, do not hold the pose for more than 15 seconds.
- If you have a slipped disc, keep the feet apart.
- If you have a prolapsed uterus, keep the tips of the toes together and heels apart.
How to do Tadasana Urdhva Hastasana
Step 1
- Stand in your bare feet in Tadasana on an even, uncovered surface.
- Exhale, and stretching from your waist, lift your arms in front of you, to shoulder level.
- Keep your palms open and facing each other.
Step 2
- Raise your arms above your head, perpendicular to the floor.
- Stretch your arms and fingers.
- Push your shoulder blades into your body.
Step 3
- Stretch your arms farther up from your shoulders, keeping them parallel to each other.
- Extend your wrists, palms, and fingers toward the ceiling.
- Feel the stretch along both sides of your body.
Step 4
- Pull in your lower abdomen.
- Turn your wrists so that the palms face front.
- Hold the pose for 20-30 seconds.
- Breathe evenly
