Sanskrit Name: Hasta Uttanasana (हस्त उत्तानासन)
English Name: Raised Arms Pose
Type of Yoga: Hatha Yoga or 2nd and 11th Asana of Surya Namaskar
Level of Yoga: Basic
Duration: As per your capability or 30 to 60 seconds
Target Area: Abdomen, Arms, Back, Shoulder
Strengthens: Abdomen
Hasta Uttanasana is the 2nd and the 11th asana of the Surya Namaskar or Sun Salutation. This yoga asana is of basic level and thus it is very easy to practice. Anyone of any age from child to the aged person everyone can practice this asana. This asana tones the abdominal organs as well as very beneficial for improving the digestion system.
Table of Contents
What Does It Mean By Hasta Uttanasana?
This standing pose’s name has come from three Sanskrit language words
Where the first word is “Hasta (हस्त)”, which means “Hand”
The second word is “Uttana (उत्तान)”, which means “intense stretch”, or “Stretched” or “Extension”, or “Raised”, or “Straight”
And the third word is “Asana (आसन)”, which means “Yoga Pose”
While you practice this asana you will have to chant a Mantra “Om Ravaye Namah (ॐ रवये नम)” which means “The Shining or the Radiant One.”
Preparatory Poses of Hasta Uttanasana:
- Pranamasana/Anjali Mudra (प्रणामासन) or Prayer Pose
- Padahastasana/Uttanasana (पादहस्तासन/उत्तानासन) or Standing Forward Bend
- Anjaneyasana/Ashwa Sanchalanasana (अंजनेयासन/अश्व संचालन) or Crescent Moon Pose
- Adho Mukha Svanasana (अधो मुख श्वानासन) or Downward Facing Dog Pose
- Ashtanga Namaskara/Sashtanga Dandavat Pranam (अष्टांग नमस्कार/साष्टांग दंडवत प्रणाम) or Eight Limbed Pose, Caterpillar Pose or Chest
- Urdhva Mukha Svanasana (ऊर्ध्व मुख श्वानासन) or Upward-Facing Dog Pose
Method Of Doing Hasta Uttanasana (Raised Arms Pose):
- First of all, you stand on the floor placing both legs together
- Taking your both hands in your front form the Prayer Mudra
- After forming the prayer mudra take your hands over your head
- Turn your neck backward along with the palms
- Leaving the breath, bring both arms straight in the line to the shoulders
- Hold for a few seconds in this posture and breathe normally
- Bring the hands towards the front and make your neck straight
- You can repeat this asana 5 to 10 times.
Follow-Up Poses of Hasta Uttanasana:
- Padahastasana/Uttanasana (पादहस्तासन/उत्तानासन) or Standing Forward Bend
- Anjaneyasana/Ashwa Sanchalanasana (अंजनेयासन/अश्व संचालन) or Crescent Moon Pose
- Adho Mukha Svanasana (अधो मुख श्वानासन) or Downward Facing Dog Pose
- Ashtanga Namaskara/Sashtanga Dandavat Pranam (अष्टांग नमस्कार/साष्टांग दंडवत प्रणाम) or Eight Limbed Pose, Caterpillar Pose or Chest
- Urdhva Mukha Svanasana (ऊर्ध्व मुख श्वानासन) or Upward-Facing Dog Pose
- Pranamasana/Anjali Mudra (प्रणामासन) or Prayer Pose
Precautions of Hasta Uttanasana:
If you have had gone through abdominal surgery recently then do not practice this asana
In case you are already suffering from back pain then practice this asana under a yoga expert’s guidance
Do not practice this asana just after having your meal. There should be at least of 3-4 hour of a gap between your meal and yoga practice
Benefits of Hasta Uttanasana:
As mentioned above… this asana is a part of the Surya Namaskar. So, this asana also has the Surya Namaskar benefits with it. This posture is very beneficial for those whose shoulders are not straight and round from the front.
- By doing this seat, your shoulders will be toned
- Doing this posture gives you relief from back pain
- During this posture, when we breathe long and deep, our lung capacity increases and our chest develops
- Doing this posture will make your memory faster
- By doing this posture we are healthy, and we get enough oxygen
- Doing this posture makes your blood circulation work faster
- By doing this asana, the nimbleness in our body keeps on moving
- Due to this posture, the fat stored in our body decreases, and because of this our weight falls effectively
- Doing this asana reduces our stress
