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urdhva (upright); hasta (hand); asana (pose)
Standing Pose
This is an important posture in vinyasa exercises. In this pose, the body is upright with the spine long. The arms extend overhead with the palms facing each other or touching. The feet can be together or held at shoulder-width.
Benefits
Upward Salute (Urdhva Hastasana) stretches the sides of the body, spine, shoulders, armpits, and belly. It tones the thighs, improves digestion, and helps to relieve anxiety and fatigue. It also helps to create space in the chest and lungs.
Upward Salute
Steps
Inhale and raise your arms upwards above your head joining the palms in prayer (Anjali Mudra), while lifting the head up to gaze upwards.
Stay here for about 3 breaths stretching the torso upwards to open the lower back, abdomen, neck, chest, shoulders, and arm muscles.
This pose is one of the steps in the group of yoga poses in Sun Salutation (Surya Namaskar).
Adjustments
Bring a block between your upper inner tights. Breathe in and out steadily for several breaths as you squeeze the block. On your exhale, begin to lift your pelvic floor muscles by feeling a contraction rising from the squeeze. As you breathe out you are nurturing this contraction up through the vagina, and lifting the muscles that sit in the base of the pelvis.
Variations
‘parsva’ = ‘side’, ‘urdhva’ = ‘upright’ or ‘extended’ and ‘hasta’’ = ‘hand’ and ‘asana’ = ‘posture’ also ‘Standing Crescent’
Standing Pose
Considered a warm-up yoga pose to prepare the body for more intense yoga poses in a yoga flow class.
Expand the upper body sideways without pulling the armpit. To reduce strain in low back bring one hand alongside the body and or widen the legs (great modification for prenatal yoga).
Upward Salute Side Bend
Benefits
Chakras
Steps
Standing arms up fingers interlocked index pointing, (biceps squeezing toward the ears but shoulder soft), inhale and bend the upper body from the waist towards the left. Exhale once in this position.
Remain on the toes and as you exhale expand the body sideways and go deeper towards the left feeling the stretch at the right side of the upper body.
Inhale and release the pose and come to the center exhaling but remain with the arms stretched up and the body on the toes.
Inhale and bend the body towards the right taking the arms stretched out bending at the hips. As you exhale feel the stretch at the left side part of the body.
Remain on each side for about four breaths and as you release expand upwards before taking the body sideways.
Legs Crossed
Lateral Stretch One Arm
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Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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