Urdhva Hastasana

Urdhva Hastasana

Come together with your OMies this November with our pose of the month! It's no secret that we are each on our own path given our individual thoughts, ideas, feelings. However, this partner posture is a beautiful reminder of while we may not always perceive and experience things the same as our neighbor, family member or friend, from our depths, we have all evolved from the same place. So meet your yoga buddy where they are and try the different variations of this invigorating, heart-opening posture!

Step-By-Step Instructions: 

1. From mountain pose or tadasana, inhale to reach the arms out to the sides and up toward the sky.

2. Keep your arms parallel, pinkies spinning inwards and relax the shoulders down the back. You may bring the palms together overhead if you can do so without putting stress in the shoulders. Arms are active.

3.  Take your gaze (drishti) up toward your thumbs.

4. Keep the shoulders relaxed down the back.

5. Begin to lift the heart up towards the sky. Hug the muscles to the spine to protect the low back.

6. Keep your thigh muscles strongly engaged and keep a microbend in your knees.

Come together with your friends for Partner Pose….


Partner 1: Follow these instructions  to get into Urdhva Danurasana.

Partner 2:

1. Follow above instructions for Urdhva Hastasana.

2. Partner 3 will support your back with their arms. When you begin to feel steady continue to lift your chest even more as your pelvis moves forward in space. Continue to support the low back by using the strength of your core.

3. As the pelvis moves forward horizontally, the weight of the head can drop back as a counterbalance. The thighs will have to go with the pelvis a bit, but energetically the thighs do not go forward.

4. When you can’t bend back any more with straight legs, drop your arms down by your sides and toward the floor. Your legs will start to bend at this point, and your strong arms will catch you as you arrive in a modified version of Urdhva Dhanurasana. Reaching partner 1’s thighs with your hands.


Partner 3:

1. Please do not practice this unless drop-backs are in your practice unless you have the support of a 4th partner. Follow instructions for Urdhva Hastasana.

2. When you begin to feel steady continue to lift your chest even more as your pelvis moves forward in space. Continue to support the low back by using the strength of your core.

3. As the pelvis moves forward horizontally, the weight of the head can drop back as a counterbalance. The thighs will have to go with the pelvis a bit, but energetically the thighs do not go forward.

4. Your legs will start to bend at this point, and your strong arms will catch you as you arrive in Urdhva Dhanurasana holding Partner’s three hips.

Modified Variation: (for Urdhva Hastasana) If you are still building core strength to support low back when finding back extensions, then modify with hands supporting low back, elbows will face behind you, fingers facing up or down. 

Cautions and Contraindications: Be cautious of practicing this posture if you have any low back and shoulder pain or injury. 





Comments