Health Benefits of Hasta Uttanasana

Hasta Uttanasana is also known as the Raised Arms Pose. It is a standing yoga posture that is an inherent part of the Surya Namaskara, or Sun Salutation, yoga sequence. The name is derived from Sanskrit, where "hasta" means hand, "ut" means intense, "tan" refers to stretch and "asana" means posture.

As the name suggests, this asana involves a deep backward stretch, helping to elongate and open the body. It is usually practised as the second and eleventh pose in the Surya Namaskara flow. By raising the arms overhead and arching the back slightly it creates an intense stretch, improving flexibility and balance.

This simple yet very effective pose can be practised alone or as part of a complete Surya Namaskar yoga sequence.

Hasta Uttanasana has several health benefits. If you are keen to include this yoga pose in your daily yoga routine, you will be able to see the following advantages in no time:

-Expands and Opens the Chest

Hasta Uttanasana promotes the expansion of the rib cage and heart. It allows for deeper breaths and an improved flow of oxygen. As the 11th position in the Sun Salutation yoga series, this pose honours the sun, enhancing the heart’s capacity to receive divine energy.

-Tones the Back Muscles

This pose acts as a counterbalance to forward bends and helps to stretch and tone the back muscles through its slight upper body bend and deeper backbend variations. This pose can also aid in muscle health and alleviate tension.

-Balances the Anahata Chakra

Opening the chest in Hasta Uttanasana activates and balances the Anahata which is known as the Heart Chakra. It fosters feelings of bliss, love, empathy and harmony.

-Supports Abdominal Health

The backbend component of this yoga pose stretches and tones the abdominal organs and muscles. This helps in promoting better digestion and overall abdominal health.

-Calms the Mind

The improved breathing and increased blood flow from this pose stimulate the parasympathetic nervous system, promoting relaxation and a sense of calm.

-Induces a Meditative State

When practised with Anjali Mudra, i.e., hands in prayer position, Hasta Uttanasana promotes a meditative state. This helps enhance mindfulness and instil a profound sense of tranquillity.

Hasta Uttanasana, or the Raised Arms Pose, is a wonderful yoga posture that offers numerous benefits. Follow these **Step-by-Step instructions to master the pose effectively:

Step 1: Start in Tadasana by standing tall with your feet together and your weight evenly distributed. Your arms should rest by your sides. Focus on your breath, inhaling and exhaling deeply.

Step 2: Squeeze your legs by firmly pressing them together as if they are one solid leg. Engage your thigh muscles for stability.

Step 3: Lift your arms and inhale deeply while doing so. Take your arms overhead by bringing your palms together as in Urdhva Namaskarasana. Keep your arms straight and gaze up at your hands.

Step 4: Shift your hips forward by gently pushing them forward while pressing your legs into the ground. This will help you maintain balance and stability.

Step 5: Activate your pelvic floor muscles to provide support and stability as you prepare to bend backwards.

Step 6: Tone your belly by pulling your navel inward toward your spine to engage your core. This will help support your back as you lift.

Step 7: As you continue to breathe, lift and elongate the sides of your torso. Aim to raise your sternum while slightly arching your back.

Step 8: Deepen the back bend by moving your thumbs back to flex your shoulder joints more effectively.

Step 9: Engage your back muscles by focusing on activating your erector spinae muscles, which run along either side of your spine. These are your primary muscles for back bending.

Step 10: Keep your neck neutral by lifting through your sternum and lengthening your neck. Look upward without throwing your head back. Ensure your neck muscles remain engaged so you can breathe comfortably.

Step 11: You are now in Hasta Uttanasana. Hold the pose for a few breaths, enjoying the stretch and opening in your body.

Step 12: To exit the pose, lift your sternum up and forward. Gradually bring your arms down, returning to Tadasana.

Step 13: After Hasta Uttanasana, you can transition into Wide Leg Uttanasana or Balasana to relax your body.

If the full Hasta Uttanasana pose feels too intense, there are a few options to make it more comfortable. While practising this yoga pose, focus on lifting through your side body and from your sternum.

Usually, this pose is performed with your feet and hands together. If you have tight hamstrings or any injury, try separating your feet slightly. If your shoulders feel tight, you can also separate your hands a bit.

Another option is to place your hands on your lower back for support as you bend backwards. This variation is known as Ardha Chakrasana or Half Wheel Pose. These modifications can help you enjoy the benefits of the pose without discomfort.

While Hasta Uttanasana offers many benefits, certain individuals should exercise caution or avoid this yoga pose altogether.

• If you have a neck or shoulder injury, skip this pose to prevent aggravating your condition.

• If you experience any pain in your body while practising, stop immediately. Listening to your body is crucial for safe practice. Those with neck problems should also avoid tilting their heads back, as this can cause strain and discomfort.

• Pregnant women should refrain from practising Hasta Uttanasana unless guided by a qualified yoga instructor. Modifications may be necessary to ensure the safety of both the mother and the baby.

[Note: Always consult a healthcare professional before starting any new exercise, especially if you have existing health concerns. Practising with caution will help you enjoy the benefits of yoga while minimising the risk of injury.]

Practising Hasta Uttanasana in the morning is ideal, as it helps wake up the body and energise your mind. It sets a positive tone for the day ahead and enhances focus and clarity.

This pose is typically included in the Sun Salutation or the Surya Namaskara sequence. Doing it as part of this flow can maximise its benefits and help to warm up the body and improve flexibility.

Also, doing the Hasta Uttanasana yoga pose before starting your exercise routine can help. Incorporating this into your warm-up routine before more intense exercises can prepare your muscles and improve overall performance.

Many people find Hasta Uttanasana accessible, while others may struggle with it. The beauty of this asana lies in its adaptability. Also, how much you back bend is entirely up to you.

Remember, yoga is a personal journey and it is very important to listen to your body and mind. Each day is different, so honour how you feel in the moment. By doing what feels right for you, you can cultivate a more enjoyable and rewarding practice.

Embrace the process and let Hasta Uttanasana become a part of your unique yoga journey.

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-Does Hasta Uttanasana help with obesity?

Yes, practising Hasta Uttanasana can support weight loss and may contribute to managing obesity. However, it should not be your sole strategy for weight management. It is advisable to consult with a healthcare professional for a comprehensive approach to obesity.

-Which chakras are activated during this yoga pose?

Hasta Uttanasana activates the Vishuddhi chakra, which is associated with communication and self-expression. This chakra can promote a sense of freedom and happiness, enhancing one's overall well-being during yoga practice.

Disclaimer: This is a general guide on the health benefits of Hasta Uttanasana. It is not intended to substitute for professional medical advice and should not be relied on as health or personal advice. In case of physical injury or disability, it is advisable to consult a qualified health professional before attempting this activity.