How to do UPWARD ARM Pose / UPWARD SALUTE (Urdhva Hastasana) | step by step | Iyengar Yoga

Transcript

hi i'm heather welcome to class today i'm going to give you three tips for urva hastasana the upward arm pose before we begin if you find this video helpful be sure to hit the bell so you're notified when a new video is available i'll turn sideways so you can see the pose from that perspective legs together tadasana for urdhasana we raise the arms up upward arm pose we want to be mindful that we're not sticking the buttocks back and letting the belly pull forward so first instruction first tip tail bone down keep the tailbone down lifting the navel with the arms elevated use the lift of the arms to enhance the lift of the ribs particularly the back ribs see can you lift the back ribs more so the back of the waist lengthens maintain the tone in the pelvic abdominal muscles pubis to navel up then to reaffirm the straightening of the arms squeeze the elbow tips in lower the arms come out of the pose to help with awareness of how to work in that pose with those tips let's use the wall and a belt take your belt we'll hold the belt between the hands like so shoulder width apart let's utilize the wall as we stand with our back to the wall bring your feet together slide the buttock flesh down the wall as you straighten the legs tailbone down stretch the arms forward in front of you hands shoulder width apart the elbow tip squeeze in the tricep muscles switch on feel the back ribs inhale as you raise the arms lift the back ribs up away from the back of the pelvis lower back long navel lifted the entire circumference of the ribcage lifts particularly the back ribs and we go on squeezing the elbow tips in keeping the elbows straight arms firm upward arm pose exhale lower the arms and come out of the pose so there you have three tips for od vahasana thanks for joining me [Music] you