Surya Namaskar’s Step 2 – Hasta Uttanasana (Raised Arms Pose)

Hasta Uttanasana, or outstretched arms posture, is one of the asanas in the Sun Salutation sequence. It is the second and eleventh posture in the Sun Salutation or Surya Namaskara.

How do you perform Hasta Uttanasana (Raised Arms Pose)?

1. Stand tall and raise both hands over your head.
2. Allow for shoulder length between the two arms.
3. To make a little curvature, bend the trunk and head backwards.
4. At the same time, the arms are raised and the trunk is bowed backwards. Inhale deeply while lifting your arms.

A mantra can be recited while executing this asana as part of the Surya Namaskara (Sun Salutation exercises).

Hasta Uttanasana is performed in the second and eleventh positions. The mantra to be said is as follows:

• Chant “Om Ravaye Namaha” during the second posture. Salutations to the illuminating one.
• Chant “Om Arkaya Namaha” at the 11th posture. It implies saluting someone deserving of the honour.

Hasta Uttanasana Advantages (Raised Arms Pose)

• It aids digestion.
• It stretches and tones the abdominal muscles.
• It causes the chest and rib cage to expand, allowing for complete oxygen intake. The lung capacity is completely depleted.