Mastering the Raised Arms Pose in Surya Namaskar: Steps and Benefits

Introduction:

Surya Namaskar, or Sun Salutation, is a sequence of yoga poses that forms a dynamic flow, typically performed in the morning to greet the sun and energize the body. Among its various poses, the Raised Arms Pose (Urdhva Hastasana) is one of the foundational movements that helps stretch and invigorate the body. In this article, we will delve into the steps and benefits of mastering the Raised Arms Pose within the Surya Namaskar sequence.

Steps to Perform Raised Arms Pose in Surya Namaskar:

1.Begin in Mountain Pose (Tadasana):

• Stand tall with your feet hip-width apart and arms by your sides.

• Ground your feet firmly into the mat and engage your thigh muscles.

2.Inhale and Lift Your Arms:

• As you inhale deeply, raise your arms overhead, reaching them towards the sky.

• Keep your palms facing each other or bring them together in prayer position (Namaste).

3.Lengthen Your Spine:

• As you lift your arms, elongate your spine and engage your core muscles.

• Lift your chest slightly and draw your shoulders away from your ears.

4.Gaze Upward:

• Fix your gaze on your fingertips or look upward towards your hands.

• Keep your neck relaxed and in line with your spine.

5.Hold the Pose:

• Stay in the Raised Arms Pose for a few breaths, maintaining steady and deep breathing.

• Feel the stretch along your sides, arms, and spine, while grounding firmly through your feet.

6.Exhale and Lower Your Arms:

• On an exhale, slowly lower your arms back to your sides, returning to Mountain Pose.

7.Repeat in the Surya Namaskar Sequence:

• The Raised Arms Pose is typically performed at the beginning and end of each Surya Namaskar cycle.

• Flow seamlessly from Raised Arms Pose into Forward Fold (Uttanasana) as you move through the Sun Salutation sequence.

Benefits of Raised Arms Pose in Surya Namaskar:

1.Stretches the Body: Raised Arms Pose stretches the arms, shoulders, chest, and sides of the body, helping improve flexibility and mobility.

2.Improves Posture: By elongating the spine and opening the chest, this pose helps correct poor posture and encourages an upright stance.

3.Energizes the Body: The deep inhale and stretch in Raised Arms Pose help increase oxygen intake, invigorating the body and mind.

4.Promotes Mental Clarity: Practicing Raised Arms Pose in conjunction with deep breathing can help calm the mind, reduce stress, and enhance mental focus.

5.Prepares for Sun Salutation Sequence: Mastering Raised Arms Pose prepares the body for the dynamic flow of Surya Namaskar, setting the tone for a balanced and energizing practice.

Conclusion: 

Incorporating the Raised Arms Pose into your Surya Namaskar practice can amplify its benefits, offering a holistic approach to health and well-being. By following the steps outlined above and embracing the mindful movement and breath awareness, you can harness the transformative power of this foundational yoga pose. So, step onto your mat, lift your arms towards the sun, and greet each day with vitality and grace.