URDHWA HASTOTTANASANA

Method of Practice: Urdhva Hastottanasana

01
Stand upright in Tadasana (Mountain Pose) with your feet together and your arms relaxed by your sides.
02
Inhale and raise both arms overhead, joining your palms together.
03
Keep your feet firmly grounded and stretch your entire body upward, lengthening the arms, spine, trunk, and thighs.
04
Slowly bend your trunk to the right from the waist without twisting the body. Hold the position for a few seconds while breathing normally.
05
Return to the upright position, then bend to the left in the same manner.
06
Hold for a few seconds and return to the center. This completes one round.
07
Practice 10 rounds, alternating sides.

Urdhva Hastottanasana lengthens and decompresses the spine, improving posture, flexibility, and overall body alignment.
It strengthens the muscles of the back, shoulders, arms, abdomen, and thighs, while enhancing balance, body awareness, and coordination.
The side-bending movement stretches the muscles of the waist, rib cage, and trunk, helping improve spinal mobility and chest expansion.
It also stimulates the abdominal organs, supporting healthy digestion and metabolism.

This asana is particularly beneficial for asthma and other respiratory disorders, sciatica, pain in the spine, back, and neck, and correction of poor posture.
It may also serve as a supportive practice for obesity, reduction of abdominal and waist fat, digestive disorders, mental stress, anxiety, and promoting healthy growth in children and adolescents.

Practice Urdhva Hastottanasana only under the guidance of a physician or qualified yoga therapist if you have: Uncontrolled high blood pressure
Migraine
Frequent dizziness or vertigo
Avoid excessive side bending if you have an acute spinal injury, severe osteoporosis, or recent abdominal or spinal surgery.
Always perform the posture slowly, within a comfortable range of motion, and discontinue the practice if you experience pain, dizziness, or loss of balance. Top of Form Bottom of Form

Our yoga experts are here to help you practice correctly and safely for maximum benefits.