Basics Of Yoga Asana - Urdhva Hastasana (Extended Mountain Pose)

Transcript

all right moving right along welcome back to your foundational yoga series we're going to work on another very simple pose today so the foundation for this video is the tadasana video if you've not yet watched the tadasana video for proper alignment in that pose please do so before you move on to this video in this video we will be breaking down arda uttanasana which is basically just tadasana with the arms lifted overhead so we're going to focus on the arms and upper back and shoulders in this video as we have already talked through the lower body so we want the lower body in tadasana feet hips with distance rooted firmly torso neutral pelvis neutral i'll show you from the side my pants are rolling down torso neutral tailbone slightly lengthened down towards the heels and then the palms come forward so this is archer or tadasana right and then for your art uttanasana you start to sweep your arms up and overhead as we do so we want to keep the shoulders externally rotated so think of pulling your pinkies all the way from the shoulders you're going to rotate the shoulders so your palms face up but you're rotating not just the wrists up the shoulder all the way from the joint so that the palms face up and then keep rotating so much so that the pinkies start to come higher than your thumbs and then start to bring the arms up and overhead keep pulling those pinkies in keep rotating the triceps forward as you bring the arms all the way up over your head lower body stays exactly the same still neutral in the pelvis and then notice if your chest wants to lift too high and your ribs start to poke forward pull your front ribs in and the chest is lifted but not sticking out so we have the triceps forward pinkies are now coming all the way in this rotation again comes all the way from the shoulder joint so this is forward and then we rotate the tricep forward just so you can see that again so this is actually a good amount of work in the shoulder joint and in the arms the hands are very active fingertips are reaching and then notice if your shoulders want to come up into the neck as you do this and relax your shoulders down your back so they're neutral and then maybe you gaze up but everything else stays the same [Music] and that is your basic urban histasana or tadasana with extended arms overhead all right i hope that's helpful come back with any questions that you have feel free to message me and feel free to watch the video again and again until you feel comfortable with the pose i'll see you soon