How To Do Hastottanasana Steps, Benefits And Precautions

Hastottanasana meaning

How To Do Hastottanasana Steps, Benefits And Precautions

Hastottanasana consists of two words: Hasta means ‘Arms’ and Uttana means ‘Stretched up’. Hastottanasana is named so because this standing yoga pose, stretched the arms upwards followed by side bending. That’s why, it is also known as Up-stretched arms yoga asana. Here, the easy steps of doing hastottanasana have been described. Being a standing side pose, it is loaded with so many benefits from toes and head, especially, it is quite useful in case of kidney diseases and constipation. Here, we will mention about its steps, easy procedure, health benefits, precautions and contraindications .

How to do hastottanasana step by step

The five simple and easy ways of doing this yoga pose are given here. Following these techniques, anyone can practice it at home.

Step 1

Step 2

  • Inhale and raise arms over the head. Interlock the fingers.


  • Exhaling, bend to left side from the waist.


  • Maintain the position as long as you can. Come back to Tadasana.


  • Do this 2-3 times or as per your convenience.

10 best health benefits of hastottanasana

  1. Yoga for height: This is one of the effective yoga poses to increase height as it gives suitable stretch from toes to fingers. Therefore, it should be practiced by those who are desire to increase height.
  2. Back pain: It gives appropriate stretch to the muscles, especially the finer muscles of the back. The regular practice of this yoga  pose relives back pain.  
  3. Spinal health: It is beneficial for spinal health. After focusing on the alignment of the body and spine, it helps to improve the curvature of the spine. 
  4. Weight loss: It is known as yoga for waist slim, yoga to remove fats from hips and buttocks due to adequate stretch in these regions.
  5. Asthma control: It provides stretch to the chest region, thus, helps to increase the intake capacity of the lungs. All these ensure the betterment of lung health and give relief from asthma too.
  6. Constipation relief: It ensures proper movement to the alimentary canal, especially the stomach, intestine, and large intestines, which result in relieving constipation.
  7. Abdominal sides’ fat: This is one of the best yoga poses to burn the fats from abdominal sides because of experiencing extra stretching in these areas.
  8. Nerves health: Practicing the yoga pose on regular basis will facilitate stretching from toes to fingers. If it is maintained with breathing, can show its impact upon the efficiency of nerves.
  9. Strengthening of legs: The asana is good for the health of toes, feet, ankles, knees, buttocks, etc.
  10. Sciatica: If it is practiced under the supervision of a yoga expert, sciatica pain can be reduced drastically.  

Hastottanasana precautions

Some of the contradictions of hastottanasana are being given below:

  • Pregnancy: The asana should be avoided during pregnancy.
  • Legs pain: The patient suffering from leg pain should skip performing the yoga pose.
  • Dizziness: In case of dizziness, it should not perform.
  • Varicose vein: A person suffering from varicose veins should take the help of a yoga expert.
  • Headache: Don’t perform during headache.
  • Insomnia: During insomnia, a yoga therapist should be consulted before practicing the yoga pose.

Hastottanasana beginner’s tip

Though, it’s an easy and simple yogasana to practice. However, to get perfection in the yoga pose, it requires practice and concentration. Initially, it is not easy to stand erect with feet together therefore has a distance between your feet and gradually minimizes the distance. Those who practice it for the first time can take the support of the wall. Do it for a few seconds and gradually increases the duration of the pose.

Preparatory pose of hastottanasana (Yoga should be done before hastottanasana )

Follow up pose of hastottanasana (Yoga should be done after hastottanasana)

  • Padmasana
  • Vipritkarni
  • Padhastasana
  • Sarvangasana
  • Sirsasana

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