Banda Hasta Utthanasana
Pose Name: Bandha Hasta Utthanasana (Crossed Hand Raising Pose)
1. Starting Position: Stand tall with your feet together and arms relaxed by your sides. Distribute your body weight equally on both feet.
2. Crossing the Wrists : Cross your wrists in front of your body.
3. Raising Arms : Lift your arms above your head while keeping your wrists crossed. Tilt your head slightly back and gaze up at your hands.
4. Spreading Arms : Extend your arms to the sides, creating a straight line at shoulder height.
5. Reversing the Movement : Uncross your wrists above your head and start lowering your arms.
6. Returning to Starting Position : Lower your arms down, returning to the initial position, and look forward.
7. Repetition : Repeat this process 10 times.
Breathing Technique:
– For Beginners: Inhale while raising the arms, exhale while spreading them to the sides, inhale while re-crossing wrists above the head, and exhale while lowering the arms.
– Experienced Practitioners: Inhale deeply while raising the arms and spreading them out. Exhale deeply while re-crossing wrists above the head and lowering the arms.
Focus of Awareness
– Pay attention to the stretch in your arms and shoulders.
– Feel the expansion of your lungs as you breathe.
– Sync your breath with the movement.
Benefits
– Corrects rounded shoulders and releases stiffness from the upper back and shoulders.
– Enhances breathing capacity through synchronized deep breaths.
– Positive impact on heart health and blood circulation.
– Provides increased oxygen supply to the entire body, including the brain.