This is a variation of the Tadasana (mountain) with arm extended upward.
Urdhva means”upward” in samskrit,
Hasta means”hands”
This is recommended for people in office occupations,as it exercise the arms and the joints of shoulder,back,wrist and fingers.
Porps:wall
Wall helps you to align your in the pose easier,and gives stability to the final pose.
1. Stand in your bare feet on a smooth and even surface. Keep your feet together with your heels touching the wall,beginners may find it easier to keep their feet 5CM apart.
2. Distribute your weight evenly on the inner and outer edges of your feet, stretch out you toes and keep them relaxed.Tighten your kneecaps ,turning the front of your thighs. Thighten your buttocks,lift your pelvic and lift your chest.
3. keep your head and spine in a straight line,lift your arms , keep your palms open and face each other.Stretch your arms further up from your shoulders,,feel the stretch along both side of your trunks .Strech your arms and fingers (mainly little finger,it will make your elbow more stranight)
4. keep your shoulder wide and away fro neck,keep your neck muscles soft and passive and look straight ahead,keep eyes and face muscle relax.
5. Turn yur wrists so your palms face in front, Breathe normal with awarness ,experience your body and mind as an integrated whole and feel the surge of energy from bottom to up.Balance your feet,pelvic,shoulders,hold the pose 30-60 second.
Benefits:
1. helps to treat depression and boosts self confidance
2. tones and stimulate the abdomen,pelvic,torso,and back.
3. reduces sciatic pain
4. strengthens the knee joints and leg muscles
5. extend para spine muscles and relives backache ,stiffness
6. correct flat feet
Cautions:
1. do not practice this asana if your migraine ,eye strain ,low blood pressure,osteoartritis.
2. if your have high blood pressure do not hold the pose more than 15 seconds
3. if your have slipped disc or prolapsed uterus keep feet toghter and knee apart.
