Hasta Uttanasana / Raised Arms Pose

Sanskrit Name: हस्त उत्तानासन (Hasta Uttānāsana)

English Name: Raised Arms Pose

Pronunciation: HUH-stah oot-TAH-nah-sah-nah

Steps to Perform Hasta Uttanasana

1. Starting Position: Stand in Tadasana (Mountain Pose), feet together and weight evenly distributed.
2. Inhale and Raise Arms: Gently sweep both arms out to the sides and upward, bringing palms together above the head.
3. Lift and Lengthen: Stretch upward through the fingertips, keeping shoulders relaxed and away from the ears.
4. Mild Backbend: Gently arch the spine, lifting the chest up toward the sky while keeping the neck long.
5. Engage Core: Draw the navel slightly inward to support the lower back.
6. Gaze: Look at the thumbs or slightly upward if comfortable.
7. Hold: Stay for 3–5 breaths, maintaining length rather than collapsing into the lower back.
8. Release: Exhale and return arms to the sides or move into the next pose (e.g., Uttanasana in Surya Namaskar).

Benefits

• Improves Spinal Flexibility: Gently stretches the spine and chest.
• Strengthens Shoulders and Arms: Builds upper body endurance.
• Opens Chest and Lungs: Enhances breathing capacity.
• Stimulates Digestive System: Creates space and gentle massage to abdominal organs.
• Boosts Circulation & Posture: Encourages upright alignment.
• Energizing: Awakens the body — perfect for beginning Surya Namaskar.

Things to Keep in Mind

• Don’t overarch the lower back — lengthen through the spine.
• Keep ribcage drawn in to avoid collapsing into the lumbar.
• Relax the shoulders and avoid shrugging upward.
• If neck discomfort occurs, keep the gaze forward instead of upward.
• Distribute weight equally on both feet.

Variations & Modifications

• Beginner Tip: Keep arms shoulder-width apart if palms don’t meet comfortably.
• Mild Version: No backbend — simply lift arms and lengthen upward.
• Chest Opening Variation: Interlace fingers and turn palms upward while lifting arms.
• Advanced Variation: Deepen the backbend by lifting the sternum higher and engaging glutes to protect spine.
• Props: Practice with back against a wall to understand alignment.

Contraindications

• Avoid deep backbend in case of:
  • Severe lower back pain
  • Herniated disc
  • Vertigo or neck issues
• Pregnant practitioners should avoid excessive backward bending without guidance.

Preparatory and Follow-Up Poses

• Preparatory: Tadasana, Shoulder Rolls, Standing Side Stretch
• Follow-Up: Uttanasana, Urdhva Hastasana in Surya Namaskar, Ardha Chakrasana.

Energetic and Symbolic Aspects

• Chakra Activation: Opens Anahata (Heart Chakra) — encouraging love, compassion, and emotional expansion.
• Symbolism: Represents reaching upward toward higher possibilities, rising energy, and welcoming a new beginning (like greeting the sun).