Tadasana Urdhva Hastasana (Mountain pose with arms stretched up) – 7 Important Benefits

What is Tadasana Urdhva Hastasana

Tadasana Urdhva Hastasana is a standing pose that involves raising the arms overhead and stretching the body.

  • 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

  1. Helps treat depression, and boosts self-confidence
  2. Tones and stimulates the abdomen, pelvis, torso, and back
  3. Relieves arthritis
  4. Reduces sciatic pain
  5. Strengthens the knee joints
  6. Stretches the hamstring muscles
  7. 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
  • When combining Tadasana and Urdhva Hastasana, you would start in Tadasana and then transition into Urdhva Hastasana by raising your arms overhead while maintaining the alignment and stability of Tadasana.
  • The combination of these poses helps to improve posture, strengthen the legs and core, stretch the chest and shoulders, and promote overall body awareness and balance.
  • As with any yoga practice, it’s essential to listen to your body, practice within your limits, and seek guidance from a qualified yoga instructor if you’re new to these poses or have any specific concerns or limitations.

Sign up to receive the trending updates and tons of Health Tips

Join SeekhealthZ and never miss the latest health information