Sanskrit: Urdhva Hastasana
Image of Maggie Anderson @ Moonstone Beach, Matunuck, RI taken by Donald Anderson IV
Upward Solute is an amazing pose and an uplifting pose. This pose is commonly done within the Sun Salutation sequence. This is also something the majority of us will do right after waking up after a long sleep. I know I do! It allows us more expansion of the lungs and is a full body stretch. And truly makes us feel good inside out.
Take a moment whether sitting or standing and slouch forward, lower your head. How do you feel?
Now, inhale, elongate the spine, stand up and lift your arms up high gazing up to the heavens. You may even smile consciously or unconsciously.
In this pose you can breathe more easily, and feel more uplifted. The way we move our body and express assists us in feeling a certain way. We can either be seen as how we feel on the inside or use certain poses to assist us to feel the way we *want* to feel. Give this pose a shot and see how it makes you feel! 🙂
Another variation of this pose is to put palms together and gaze up as well. Feels so good!
Some more benefits are:
- Stretches the belly
- Improves digestion
- Stretches the shoulders and armpits
- Helps relieve mild anxiety
Directions on how to come into the pose:
Begin in Mountain Pose. From here turn arms out, palms facing outward. Inhale, arms out and up. Relax the shoulders down and lift through the arms. If you’re tighter in the shoulders, stop when your arms are approximately parallel to each other. If possible, without hunching your shoulders forward, press your palms firmly together by, touching the bases of your palms first, then the palms themselves, and finally the fingers. Being sure not to compress the back of your neck, tip your head back slightly and gaze at up towards your hands.
Do your best not to allow your lower front ribs protrude forward. Bring your front ribs down (toward your pelvis) and in (toward your spine), and lengthen your tail bone toward the floor. Then lift your rib cage evenly away from your pelvis to stretch the circumference of your belly. Hold for a few breaths.
You may decide to take a gentle back bend from here as show in
the second image above. A common practice as a part of the
Sun Salutation A (Surya Namaskar A). And then flow to your
Then to come out, exhale, bring palms together (if they weren’t already) and as you exhale palms together slowly come down to your heart for Namaste. Close your eyes. Breathing and going inward.
When not to do this pose or to modify/Contraindications:
Avoid raising your arms if you have shoulder or neck injuries.
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