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Pose of the Month: Mountain Pose with Raised Hands (Urdhva Hastasana)

Sanskrit Name and Meaning (oord-vah hahs-TAHS-anna) urdhva= raised (or upward) hasta= hand How to Step 1: Stand in Tadasana with your arms by your sides, palms facing forward. Step 2: Root down into all four corners of your feet. With an inhale, bring your arms out to the sides and up toward the ceiling. Step 3: If you have tight shoulders, keep your arms parallel to each other and turn your pinkies in towards each other. If possible without hunching your shoulders, bring your hands together. Step 4: Fully extend your elbows, and if comfortable for your neck, gaze up at your hands. Step 5: Bring your front ribs down toward your pelvis, and lengthen your tail bone toward the floor. Hold for a few breaths.


  • Gently stretches the stomach, shoulders and armpits

  • Helps relieve mild anxiety

  • Can improve digestion


  • Avoid raising your arms in this pose if you have shoulder or neck injuries.

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