Urdva Hastasana
"Upward facing hands pose"
This is the second pose in a traditional Surya Namaskar, or Sun Salutation.
Benefits of the pose:
* Opens shoulders
* Strengthens arms
Entering the pose:
Begin in Tadasana.
Inhale and draw up through the crown of the head. Exhale and ground through the soles of the feet.
Inhale and turn the hands at the wrist to face out and sweep the hands up over the head. Keep the shoulders drawing down and away from the ears.
While maintaining the pose for several breaths, continue to be present to the rest of the body. Only the arms are in variation from Tadasana. Check that the low ribs are drawn in and the whole rib cage is suspended directly over the pelvis. Check that the abdomen is drawing up as the talibone draws down and slightly forward toward the pubic bone.
Check the soles of the feet -- notice if the ankles are rolling out (supination) or in (pronation). Remedy supination by pressing down through the big toes. Remedy pronation by grounding the outer edge of the heels.
After several breaths, turn the palms again at the wrists so that the palms face out. On an exhale, sweep the hands back down to the sides.