Hasta uttanasana is a routine part of the Surya Namaskar series. This particular pose is also used in yoga practice to warm up and strengthen the spine, as well as to open up the chest and heart to allow for deep, full breaths.
How to do Hasta Uttanasana
Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.
How to deepen this yoga stretch?
You may push the pelvis forward a little bit. Ensure you’re reaching up with your fingers rather than trying to bend backwards.
Uses of Hasta Uttanasana
- This asana involves a slight arching of the back, which is a great exercise for the shoulder, spine, ribs, and back muscles.
- The lower back will become supple as abdominal muscles are strengthened.
- The opening of the chest activates and balances the Anahata (Heart Chakra).
- An increase in breathing and blood flow to the brain helps in activating the parasympathetic nervous system– which makes you feel at ease and calm.