 Stand erectStand erect with feet together and hands placed firmly besides thighs. Concentrate on a point right in front. |  Hasta UttanasanaWhile inhaling, take both hands over the head and bend as back as possible. Hold the posture. Keep hands adjacent to ears. Keep eyes open while bending backwards. |  Hasta Uttanasana |
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HASTA UTTANASANA
Hasta Uttanasana (raised arms pose)
1. Stand erect and raise both the hands above the head.
2. Let there be shoulders length between the two arms.
3. Bend the trunk and head backwards to create a slight curve.
4. Raising the arms and bending the trunk backwards is done at the same time. Breathe in deeply while raising
the arms.
Breathing: Inhale while raising the arms.
Mantra: Om Ravaye Namaha, salutations to the shining one.
Awareness:
Physical - Physical - on the stretch of the abdomen and expansion of the lungs.
Spiritual - on vishuddhi chakra.
Benefits: This pose stretches all the abdominal organs and improves digestion. It exercises the arm and shoulder muscles, tones the spinal nerves, opens the lungs and removes excess weight.