Start with standing in Tadasana and twist your arms laterally in a way so that the palms are positioned away from the torso along with thumbs facing backward. Inhale and along with it brush away your arms out and towards the roof
Bring the arms parallel to one another and then without stooping your shoulders push your palms tightly together. This can be done by primarily touching the palm bases, then the palms and lastly the fingers
Expand the elbows completely and reach upwards so that the elbows are turned a little downwards near the crown of one's head. Slightly slant your head backwards and look at the thumbs
The shoulder blades needs to be slithered down the spine
Exhale along with removing the arms to the outer sides and tilting the torso towards the front from the joints of the hip into standing in a forward bend position
The anatomical focus of Urdhva Hastasana is on the arms, belly, shoulders and armpits. It helps to completely stretch the body after sleeping or sitting for extended hours which further stimulates the body from the tip of the fingers to the toes. Therefore, this asana helps in providing an instantaneous increase of energy in the human body.
This asana which involves a pose of upward salute is considered to be highly therapeutic especially for people suffering from asthma, back ache, fatigue and indigestion. This asana is also considered to be an effective remedy for treating congestion.
The Urdhva Hastasana includes quite some effective benefits and they are:
It stretches the complete body and provides a good massage to the arms, spine, upper as well as lower back, ankles, hands, shoulders, calf muscles and thighs
It stretches the organs of the stomach and as a result enhances the digestive system
It also helps in increasing the capacity of the lungs
Daily performance of this asana helps in developing or enhancing the blood circulation of the human body
It helps in enhancing the body postures
It helps in alleviating nervousness and melancholy along with providing a sense of achievement
It helps in tightening the buttocks and the abdomen
It helps in easing sciatica
It also trims down the tendency of flat feet
It creates the necessary gap between the vertebrae and as a result makes the spine ready for additional flexing as well as stretching
Inspite of the stated benefits there are supposed to be certain conditions when this asana should not be performed. The conditions in which this asana needs to be avoided are in case of shoulder or neck injuries, experiencing dizziness while staring upwards and even in case of any other medical concerns. It is always wise to perform yoga's under the guidance of an expert in order to gain the optimum benefit and prevent any kind of injuries while performing it.
There are certain specifications that need to be followed by individuals intending to perform this asana for the first time. Individuals need to first practice straightening of their arms when they are lifted by way of locking them with the breadth of the shoulder which needs to be positioned in the region of the upper arms and right above the elbows. It is also highly advised for beginners to maintain a proper alignment through Tadasana.
There are certain variations of this asana which makes it easier to be performed by almost people from all age groups. Pregnant women can broaden their stance as much as they can while performing this asana in order to make certain of the stability factor. The hands can also be placed together in a Namaste posture while extending them upwards.
There are a few modifications which can be introduced while performing this asana. It is quite a tough task to maintain a balance with both the feet together. In order to overcome this issue, one can stand by keeping a distance between the hip and the feet and then slowly bring the feet closer in order to attain balance in that particular pose. It is also difficult to straighten the arms without straining the shoulders. Therefore, a yoga strap can be used in the region of the upper arms right over the elbows in order to release the neck and the shoulders.
This asana can be performed with a partner by the beginners in order to make it easy to be performed especially for the beginners. They can help to balance your feet together and to strengthen the arms. Make your partner stand at your back while stretching the arms with the feet together. This will help to attain the actual pose without hurting or stressing one's shoulders.
The preparatory pose for this asana that is Urdhva Hastasana is said to be Tadasana. It is regarded as a fundamental standing asana with the feet together and the hands placed on the sides of one's body.
Urdhva Hastasana is itself considered to be a beginner's pose and helps to stretch and balance the body in order to prepare it for other asanas. However, Urdhva Hastasana is considered to be a part of Surya Namaskara and therefore, Pranamasana is considered to be the follow up pose for this particular asana.
This particular pose can be further deepened by way of challenging the balance needed while performing it. The challenge is to practice it with closed eyes which help in balancing without the aid of any orientation to the external environment.