 (oord-vah
hahs-TAHS-anna)
urdhva = raised (or upward)
hasta = hand
Step by Step
Stand in Tadasana. Turn your arms outward (or laterally)
so your palms face away from your torso and thumbs
point backward. With an inhale, sweep your arms out
to the sides and up toward the ceiling.
If you're tighter in the shoulders, stop when your
arms are approximately parallel to each other. But
if possible without hunching your shoulders forward,
press your palms firmly together by, touching the
bases of your palms first, then the palms themselves,
and finally the fingers.
Extend your elbows fully and reach up through your
pinkies so your thumbs turn slightly down toward the
crown of your head. Making sure not to compress the
back of your neck, tip your head back slightly and
gaze at your thumbs.
Don't let your lower front ribs protrude forward.
Bring your front ribs down (toward your pelvis) and
in (toward your spine), and lengthen your tail bone
toward the floor. Then lift your rib cage evenly away
from your pelvis to stretch the circumference of your
belly. Hold for a few breaths.
Exhale and, as you sweep your arms out to the sides,
tip your torso forward from the hip joints to fold
into Uttanasana (Standing Forward Bend). |
