Hasta Uttanasana (Raised Hands Pose) - Improve Back and Shoulder Strength

Hasta Uttanasana (Raised Hands Pose) is the second and eleventh poses of the Surya Namaskar (Sun Salutation) sequence. In this pose the body is stretched with inhalation. This is done by raising the hands above the head and trying to pull the ribs and the upper organs upwards. Also the back takes the weight of the body momentarily which strengthens it. Usually this pose is done during Surya Namaskar (Sun Salutation) since it is in the sequence of poses as it is easier to bend forward from this pose.

How to Practice Hasta Uttanasana?

1. Stand in Pranam Asana.


2. Take a few breaths and with inhalation rise the hands above the head.


3. Try to take the hands little behind the head. This will stretch the abdomen area more.


4. Bend the knees a little, which will help in moving the hands back some more. Once the flexibility increase it may not be needed to bend the knees.


5. Stay in this pose for few seconds with short breathing.


6. With exhalation come out of the pose or move to next pose in case this is done during Surya Namaskar (Sun Salutation)

Benefits of Hasta Uttanasana

1. Since body is stretched above it relaxes the neck and back muscles.


2. Since abdomen is stretched the organs are massaged.


3. The shoulders become stronger and it is beneficial for frozen shoulders condition.


4. The spinal cord and the back bone are also stretched and helps in curing various back problems.


5. Thyroid gland gets affected which helps in fighting obesity.

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