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Upward Salute Pose (Urdhva Hastasana)

Interesting Fact: Upward Salute Pose, also known as Urdhva Hastasana, translates to “Raised Hands Pose.” It is often used as a foundational pose in many yoga sequences, including Sun Salutations, and symbolizes reaching for the sky and embracing new possibilities.

Benefits of Upward Salute Pose

Physical Benefits:

  • Stretches: Chest, shoulders, and abdomen.

  • Strengthens: Arms and shoulders.

  • Improves: Digestion and posture.

  • Relieves: Mild anxiety and stress.

Energetic Benefits:

  • Activates: The Heart Chakra (Anahata) and Throat Chakra (Vishuddha), promoting openness, joy, and communication.

Contraindications

  • Avoid if you have shoulder, neck, or back injuries.
  • Those with high blood pressure or vertigo should refrain from this pose.
  • Pregnant women should avoid deep backbends and seek modifications.

Practice Guide

Dristi (Gaze): Focus on a point directly in front of you or slightly upward towards your hands.

Bandhas (Energy Locks):

  • Mula Bandha: Engage the pelvic floor muscles to stabilize the pose.
  • Uddiyana Bandha: Lightly engage the lower abdomen to support the spine.

Mudras (Hand Gestures):

  • Hasta Mudra: Palms facing each other or touching above the head.

Steps to Perform the Pose:

Preparation:

  • Start in Mountain Pose (Tadasana) with your feet together and arms by your sides.
  • Ground down through your feet, lifting your inner arches.

Entering the Pose:

  • On an inhale, sweep your arms out to the sides and then up overhead.
  • Bring your palms together or keep them shoulder-width apart.

Lifting into Full Pose:

  • Lengthen through your side waist and lift your chest.Draw your shoulder blades down your back and away from your ears.
  • Engage your core and thighs to maintain stability.

Maintaining the Pose:

  • Hold the pose for 5-10 breaths, maintaining steady and deep breathing.
  • Keep your gaze soft and focused on a point in front or upward.

Exiting the Pose:

  • On an exhale, release your arms back down to your sides.
  • Return to Mountain Pose (Tadasana) and take a few breaths to relax.

Counter Pose:

  • Standing Forward Bend (Uttanasana): Helps to release tension in the back and shoulders.

Pro Tips:

  • Warm up with poses like Downward-Facing Dog (Adho Mukha Svanasana) and Cat-Cow (Marjaryasana-Bitilasana) to prepare your body.
  • Use a yoga strap around your upper arms if you have difficulty keeping them straight.
  • Focus on engaging your core and leg muscles to protect your lower back.

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