Hasta Uttanasana Steps, Benefits, Precautions and Contraindications

Hasta Uttanasana meaning

This is one of the important yoga poses of Surya Namaskar module. If you are eager to lose weight, especially burning of belly fat, the practice of this yoga pose will help you to achieve your target. Besides weight loss, the asana is beneficial in case of respiratory congestion, asthma and enhances the cardiac function too. I have personal experience of practicing this yoga pose wherein it helps to remove respiratory congestion, facilitates easy breathing and also opens the blocked nose. Here, we will discuss how Hasta Uttanasana is performed step by step, its benefits, precautions and contraindications.

Hasta Uttanasana Steps, Benefits, Precautions and Contraindications
Hasta Uttanasana

How to do Hasta Uttanasana step by step?  

  • Stand in Tadasana
  • Now, rise up both the arms overhead.
  • Inhale; gently tilt your head, neck and the upper body backward.
  • Your arms will be also tilted backward keeping straight and stretched.
  • Maintain the position for 15 seconds with slow breathing.
  • Exhale; and come to the original position.
  • This is the one round. Do it 2-3 rounds.

Hasta Uttanasana benefits

  1. Initially, it will not help in weight loss, but with the passes of practicing time, it ensures burning of belly fats. If you desire fast weight loss, for this, you have to maintain the yoga pose as long as you can. 
  2. This is one of the best yoga poses to open up the chest congestion thereby facilitates the free flow of oxygen in the lungs.
  3. It helps to strengthen the spine.
  4. It helps to keep you physically fit, mentally alert and emotionally balanced.
  5. It stimulates various body systems viz. digestive, circulatory and respiratory.
  6. Makes the spine and waist more flexible thus good to strengthen the back thereby effective in case of back pain.
  7. It helps to male your arms and legs stronger.
  8. It improves digestion by secreting digestive juice.
  9. The regular practice of it also solves shoulder problems.

Top facts about Hasta Uttanasana

  1. It is a Sanskrit terminology, hasta refers to the hands and uttana means ‘turning upwards’.
  2. This is one of the important yoga poses of Surya Namaskar. This is the 2nd and 11th pose of Sun Salutation.
  3. It is also known as raised arm pose.
  4. Besides integral part of Surya Namaskar, the asana is also used in Chnadra Namaskar and Agni Namaskar.

Hasta Uttanasana precautions

  • It should be practiced empty stomach only.
  • Don’t bend yourself unnecessarily backward.
  • In case of back injury, skip practicing the yoga pose. 

Hasta Uttanasana contraindications

It shouldn’t be performed in the following cases.

  • Hernia
  • Spinal injury
  • Peptic ulcer
  • Onset of menstruation
  • Back pain

Scientific Explanation of Hasta Uttanasana

This is an important yoga pose, which works well for the various organs and parts of the body. The regular practice of it gives a better health to the lungs for oxygenated blood. It stimulates the heart too.  It also works upon chest, neck, shoulder, upper back, lower back, arms, and legs.

Different names of Hasta Uttanasana

  • Hastoanasana
  • Raised arms pose
  • Raised hands pose
  • Sky reaching pose

Preparatory pose

Follow up pose

  • Padhastasana
  • Wide legged forward bend pose
  • Half Standing Forward bend pose
  • Upward Forward fold pose
  • Standing forward bend pose
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