Urdva Hastasana

This entry was posted on July 29, 2020 by Charlotte Bell.

What is the very first thing you need to do if you comfortably get off the bed every morning? As with different animals – consider your cat or canine – our intuition is to stretch. While we sleep, our physique is motionless, the fascia that surrounds our muscle mass tightens. In order to get up our muscle mass, we have to loosen this outer protecting. So let's stretch.

So our first actual asana of the day could possibly be a easy standing stretch. In asana observe, this stretch is known as Urdva Hastasana (Upward Hands or Upward Salute Pose). In the context of a vinyasa class, it’s usually the pose that initiates your complete sequence. Everything else follows from Urdva Hastasana.

Upward Salute isn’t just a pose that needs to be rapidly omitted to get to the next asanas. It's an asana in itself. In pursuing “fancier” poses, we regularly overlook the facility of those that seem less complicated. The pursuit of maximum sensation truly leads away from Yoga's biggest reward – the calm thoughts. Urdhva Hastasana can educate us to look deeper and recognize subtlety.

Urdhva Hastasana invigorates the physique and thoughts. It's a fantastic pose to shake off your lunch break. Try each 20 to 30 minutes to interrupt up your desk time. It promotes steadiness and helps you stretch the customarily uncared for facet physique. Paying consideration to continuity may help realign your posture.

How to Practice Urdhva Hastasana

  1. Stand together with your toes collectively on a yoga mat. (Keeping your toes hip-width aside is okay too and may help you are feeling extra grounded.)
  2. Press the soles of your toes into the bottom.
  3. Put your palms in Anjali Mudra.
  4. Keeping your palms collectively, elevate your arms towards the sky till your arms are straight.
  5. Alternatively, you possibly can stretch your arms up and maintain them parallel to your palms dealing with one another. Or if you would like, you possibly can seize your fingers and switch your palms up.
  6. With your arms raised, maintain your toes within the floor. Feed your pelvis into your legs and toes and develop your waist out of your pelvis.
  7. You can maintain your head in a impartial place and look straight forward. Or you possibly can pull your neck again in direction of your cervical backbone and tilt your head again barely, thereby lengthening your neck. Don't overstretch your neck by merely hanging your head again.
  8. Check for continuity. The subsequent three factors, 8, 9, and 10, will allow you to hone your asana.
  9. Are your entrance ribs stabbing ahead, inflicting your again ribs to break down in direction of your pelvis? If so, then elevate your again ribs and pull your entrance ribs again.
  10. Is your tailbone tucking away? Instead, pull your thighs as much as maintain your backbone curves. However, watch out to not poke your decrease ribs ahead as you pull your thighs backwards.
  11. Having hassle holding your shoulder blades down (as in Anusara's "shoulder loop")? Our shoulder joints are designed in order that when our arms are raised, our shoulder blades fly to the facet and provides us extra attain. Trying to slip our shoulder blades down whereas elevating our arms interferes with our potential to stretch. So let the shoulder blades fly to the facet.
  12. Take 5 to 10 deep breaths.
  13. With your palms collectively, decrease your arms towards your chest. Take a break right here for a breath or two earlier than dangling your arms by your sides.

Urdhva Hastasana isn’t just a throwaway pose that results in extra vital ones. It can invigorate your whole physique, educate you how you can create continuity by your joints, and offer you entry to a peaceable thoughts. Practice with consciousness and ease.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started instructing in 1986. Charlotte is the writer of Mindful Yoga, Mindful Life: A Guide to Daily Practice, revealed by Rodmell Press. Her second ebook, Yoga for Meditators (Rodmell Press), was revealed in May 2012. She writes a month-to-month column for CATALYST Magazine and is an editor for Yoga U Online. Charlotte is a founding member of GreenTREE Yoga, a nonprofit that brings yoga to varsities and underserved populations. A lifelong musician, Charlotte performs the oboe and cor anglais within the Salt Lake Symphony and within the folks sextet Red Rock Rondo, whose DVD gained two Emmy Awards in 2010.


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