Benefits of Hasta Uttanasana (Raised Arm Backbend Pose)

Hasta Uttanasana is an excellent position to begin with in case you desire a yoga posture that can make you feel more energetic and straighten your posture. This backbend standing on your hands brings strength to your spine, opens your lungs, and stretches your upper part of the body. Hasta uttanasana benefits include improved spinal flexibility, better digestion, and enhanced breathing capacity. In this blog, you will know the meaning of the pose, the origin of the pose, the steps of performing the pose, and how the pose can be helpful to your health. At the bottom, you will realize how this simple step can transform your breathing, your posture, and your health in general.

What is Hasta Uttanasana?

The Raised Arms Pose is also referred to as Hasta Uttanasana. It is a standing yoga position, which is also a component of Surya Namaskara, or Sun Salutation, yoga routine. It is named after Sanskrit, hasta means hand, ut means intense, tan means stretch and asana means posture. This asana as the name implies is a deep backward bending, which assists in lengthening and opening up of the body.

This is commonly done as the second and eleventh pose in the Surya Namaskara flow. The act of lifting the arms up in the air and slightly arching the back enhances flexibility and balance through the creation of an acute stretch. Raised hand pose helps stretch the arms, shoulders, and chest while improving posture and balance. It is a simple, but very effective pose which can be practised either alone or as one of the whole Surya Namaskar yoga. Arms over head pose increases lung expansion and relieves stiffness in the upper body.

How to Do It: A Guide to Learning Hasta Uttanasana Steps?

The Raised Arms Pose also known as Hasta Uttanasana is a beautiful yoga pose that has many advantages. Learn to do the pose by following these Step-by-Step instructions:

Step 1: Begin in Tadasana by standing erect with feet glued and with an equal distribution of weight. Your arms are to be lying by your sides. Pay attention to your breathing, breathing in and out.

Step 2: Press your legs: squeeze them using your fingers and thumb as though it is a single leg. Use your thigh muscles to stabilize you.

Step 3: Raise your arms and as you do so breathe in deeply. Bring your arms over your head and bring your palms to Urdhva Namaskarasana. Hold your arms straight and look up at your hands.

Step 4: Move your hips forward pushing them forward at the same time pressing the legs into the ground. This will assist you to be balanced and stable.

Step 5: Engage your pelvic floor muscles to support and stabilize your body as you are about to bend backwards.

Step 6: Tone your belly by inhaling your belly muscles up and towards your spine so that your core muscles are engaged. This will assist to lift your back.

Step 7: Keep breathing and stretch the sides of the torso, as you do. Attempt to lift your sternum and curve your back slightly.

Step 8: Flex your shoulder joints more by pushing your thumbs backwards.

Step 9: Use your back muscles by concentrating on using your erector spinae muscles that run along the spine on either side. These are your main muscles of back bending.

Step 10: Maintain a neutral position of the neck by lifting through the sternum and lengthening the neck. You should not toss your head back, but look up. Make sure that your muscles of the neck are not relaxed to be able to breathe without any discomfort.

Step 11: This is Hasta Uttanasana. Breath in and out a couple of times, feeling the length and the aperture in your body.

Step 12: To come out of the pose, raise your sternum up and forward. Little by little, lower your arms, back to Tadasana.

Step 13: Once in Hasta Uttanasana, you may move to Wide Leg Uttanasana or Balasana to put your body at ease.

Read Also:- Plank Dolphin Yoga Position

Health Conditions that Could be Improved by Hasta Uttanasana

There are some particular health conditions that can be improved by practising Hasta Uttanasa.

1. Poor Posture: The Hasta Uttanasana or raised arms pose, assists in bettering the posture by stretching and lengthening the spine, and strengthening the back muscles, and enhances a more upright posture.
2. Back Pain (Mild): Hasta Uttanasana alleviates the tension in the back muscles because of the light back stretching.
3. Stiffness and Lack of Flexibility: Individuals who have stiffness in the back, hamstring or calf muscles can use stretching poses.
4. Stress and Anxiety: Deep breathing during the pose will relieve stress or anxiety and bring more oxygen.
5. Digestive Discomfort: The forward bend during this pose stimulates the digestive organs hence aiding in good abdominal organ condition.
6. Low Energy and Fatigue: The blood flow helps to make the body healthy and energetic.
7. Mild Depression: The pose is effective when done regularly as it aids in improving the mood and good health benefits.
8. Balance and Coordination Problems: This pose can aid in enhancing general balance and coordination by practicing balance. Breath normally during the practice.
9. Spiritual Well-Being: Hasta Uttanasana may be used to reach a higher state of consciousness and develop an increased feeling of thankfulness and mindfulness.
10. General Well-Being: Hasta Uttanasana is a regular yoga practice in proper form, which helps to maintain physical and mental well-being of the person as it helps to feel vital, relaxed, and balanced.

Beginners Tips

Following are the tips for beginners:-

1. It is necessary to begin with a moderate warm-up to prepare your body for Hasta Uttanasana. Simple stretches, neck and shoulder rolls will also be helpful in loosening your muscles. The seated forward bend pose calms the mind and deeply stretches the spine, hamstrings, and lower back.
2. Keep your feet at hip distance. Make sure that you are not leaning on one foot and your toes should be facing forward. You are expected to be stable when doing the pose.
3. Do not push the unwanted pressure in the backward direction. Slowly move backward. Keep your feet straight, and do not lock your knees. Keen bend your knees a little to avoid hyperextension.
4. Engage your core muscles. This will support your lower back and offer spine protection. Overhead arm swings improve shoulder mobility and warm up the upper body muscles.
5. Your arms should be overhead as you breathe in. Keep your arms straight and in action and your palms facing one another. Unzip your jacket and look a little upwards.
6. Concentrate on the gradual lengthening of your entire body, starting at the heels, to fingertips. Do not bend your body too far to the back. The strap must be comfortable. Arms are stretched upwards in which asana is commonly explained through Hasta Uttanasana in yoga practice.
7. You can stretch further to have advanced backbends including wheel pose (Urdhva Dhanurasana) or any other advanced deep backbend poses since it will provide a nice stretch to the spine.
8. Breath deeply and evenly during the pose. Breath in with a lift of the arms and out with a pull of the arms. Deep breathing will make you feel relaxed and open your chest. Hasta uttanasana energizes the body, lengthens the spine, and improves overall body alignment.
9. Soft and comfy with your neck. In case of straining when looking up, look straight or slightly upwards. Feel grounded and stable. You can adjust the pose with the help of yoga blocks to be on the floor.

Benefits of Hasta Uttanasana

Hasta Uttanasana is beneficial to health in a number of ways. In case you are eager to incorporate this yoga pose in your daily yoga practice, you will be able to witness the following benefits in the nearest future:

1. Expands and Opens the Chest: Hasta Uttanasana enhances the growth of the rib cage and heart. It enables the taking of deeper breaths and better oxygen flow. Being the 11 the pose of the Sun Salutation yoga set, this pose is dedicated to the sun, which improves the ability of the heart to absorb divine energy.
2. Tones the Back Muscles: It is a counter pose to forward bends, as well as serves to stretch and tone the back muscles with its slight variation of upper body bend and deeper variation of backbend. This pose may also help in muscle fitness and relieve stress.
3. Balances the Anahata Chakra: The Hasta Uttanasana chest opening is the activation and balancing of the Anahata also referred to as the Heart Chakra. It makes one feel blissful, loving, empathetic and in harmony.
4. Supports Abdominal Health: The backbend of this yoga posture stretches and tightens the abdominal organs and muscles. This is useful in enhancing healthy digestion and general abdominal wellbeing.
5. Calms the Mind: The resulting enhanced breathing and blood circulation caused by this pose activates the parasympathetic nervous system, which enhances relaxation and a feeling of calm.
6. Induces a Meditative State: Hasta Uttanasana is a posture that facilitates a meditative state when practised with Anjali Mudra i.e. hands in prayer position. This assists in increasing mindfulness and inculcating a deep feeling of calmness.

Conclusion

Hasta Uttanasana has numerous physical and psychological advantages, and it is a worthwhile element of any yoga session. This pose is beneficial in the overall well-being, whether it is expanding the chest and tightening the back muscles or balancing the heart chakra and relaxing the mind. Hasta Uttanasana is also useful in boosting flexibility, good posture and core strength with regular practice. It enhances the circulation and movement of energy in the body to relax and ease tension and stress. This pose can be part of your daily routine and it can help to boost the body and mind.

Sages Yoga often, focuses on the study and practice of such basic poses in its 200 Hour Yoga Teacher Training. Regardless of continuing your own practice or preparing to be a certified yoga instructor, studying the proper alignment, advantage, and method of such poses as Hasta Uttanasana is a sure way of having a safe, fruitful, and transformational yoga practice.

Frequently Asked Questions