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.


– 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.

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