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Hasta Uttanasana, the standing forward bend position, is a component of the Sun Salutation series of asanas. It appears because of the 2nd pose and the 11th pose within the Sun Salutation or Surya Namaskara. It particular is employed in yoga practice to warm up and strengthen the spine. Further, to open up the chest and heart to permit for deep, full breaths.
Procedure of Hasta Uttanasana:
• Stand erect and lift both hands above the top.
• Let there be shoulders length between the arms.
• Bend the trunk and head backward to make a slight curve.
• Raising the arms and bending the torso back is finished at a similar time.
• take a breath deep while raising the arms.
• When done as a part of the Surya Namaskara (Sun Salutation exercises), you will chant a mantra while performing this asana.
• Hasta Uttanasana is encountered as the 2nd pose and also the 11th pose. The mantra to be chanted, given below:
During the 2nd posture, carry on chanting “Om Ravaye Namaha.” It means salutations to the shining one.
During 11th pose chant “Om Arkaya Namaha”. It means salutation to the one who deserves praise.
Benefits of Hasta Uttanasana:
• Firstly, improve digestion.
• Secondly, stretches and tones the muscles of the abdomen.
• Thirdly, expand the chest and also the skeletal structure leading to the correct intake of oxygen. The lung capacity gets fully utilized.
Some other Health Benefits of Hasta Uttanasana
Targets multiple body parts:
Bending forward enables individual segments of the legs to stretch fully. An identical effect experienced by the medulla spinalis helps to elongate the muscles that line with it. Professionals who spend long hours stuck to chairs may have the benefit of this prolifically. Regular practicing of yoga can result in better posture and a strong balance over one’s body.
Stress reliever:
All yoga poses are beneficial in reducing stress, and Uttanasana is not an exception. Also, the standing forward fold bend may be a great stress and fatigue reliever. The upside-down hanging-like position gives the sensation of tranquility while the concentration to place into maintaining the balance keeps the brain engaged yet relaxed.
Therapeutic effects:
Exercising this asana helps cure numerous diseases like asthma, high-pressure level, osteoporosis, infertility, and insomnia. Therefore, the pose unveils the chest, improving the lung capacity, especially in elders, and promotes a healthy neurological system, enabling people with sleep disorders to enjoy a sound sleep.
Improves digestion:
The asana gives a delicate massage to the abdominal organs, especially the kidneys and liver. To clarify, kidney and liver stimulation means an enhanced functioning of the organs, toning, and strengthen abdomen muscles, detoxification of the organs, improved blood flow, and digestive organs. Once activated results in nutrient absorption abilities and a daily and consistent laxation.
Healthy system:
Proper functioning of the nervous system means healthy functioning of the general body. Moreover, One of the first benefits of Uttanasana is that it boosts the nervous functioning that results in proper brain functioning, prevents premature aging, good for cardiovascular health, improves memory, relieves body aches, improves the system, enhances the training capacity.
A blessing for ladies:
Menopause may be a tumultuous period for women, and Uttanasana helps relieve its symptoms. Moreover, it elevates the mood, strengthens the bones, prevents premature menopause, reduces hot flashes and night sweat, stables hormones, improves sleep, enhances memory, improves sexual drive, and helps with other physical and mental changes.
How To Perform Hasta Uttanasana
- Stand together with your feet hip-distance wide. Also, point your big toes forward. Allow your arms to hold by your sides. Reach the crown of your head toward the sky. Point your tailbone toward the ground.
- Reach your arms forward and up with an inhale, palms facing forward. Gently arch back and gaze diagonally upward. Keep length in your spine.
- Hold the pose for an instant.
- Lower your arms with an exhale.
Alignment cues
- Feet hip-distance wide
- Outer edges of feet parallel
- Hands shoulder distance wide
- Palms facing forward
- Lengthen spine
- Do not compress low back.
