Upward Hand Pose (Urdhva Hastasana) – [erd-vah ahs-tahs-anna]

A perfect pose to awaken the body, bringing energy and feeling through the entire body from the finger tips down through the souls of the feet.

1. Standing in Tadasana, inhale while stretching your arms out to the sides and over your head, fingers reaching up toward the sky.
   
   
2. Stretch the arms away from the body while slightly relaxing the shoulders down and away from the ears. The legs remain firmly rooted into the floor. Reach through your fingertips, while breathing smoothly and deeply, taking your breath into the entire length of the body.
   
   
3. Pay attention the chest, shoulder blades, the feeling of the upper body moving away from the waist. Take your awareness to the feeling and energy traveling through the arms all the way down through your legs into the feet.
   
   
4. Eyes are looking straight ahead or looking upward at about 45°, keeping the sides of the neck extended, yet comfortable.
   
   
5. Be playful with this pose. Your body may want to get onto the tippy toes and move the legs around, while stretching each arm individually into the air creating a rhythm of movement. Or you may want to wiggle the fingers and move the hands around the wrist for a variation.

Benefits:

• A warm up pose that aligns spinal column and protects spinal muscles and nerves
  
• Creates space between vertebrae
  
• Prepares the spine for further stretching and flexing

Cautionary Notes:

• Be mindful of the neck if looking upwards; never compromise it
  
• Never hold any pose if you are uncomfortable, in pain or become lightheaded

Modifications:

• Try placing the hands in Namaste (hands and fingers together) while stretching the arms upward
  
• Raise your right arm in the air, while you bend to the left. Your left hand rests on the left thigh. You may want to take the feet farther apart. Repeat on other side.