Hatha Yoga: Sun Salutation Series

In our first blog, we discussed the first asana of the Sun Salutation Series – Pranamasana. In continuation with the same, in this blog, we have discussed about the second asana of the same series of Surya Namaskara – Hasta Uttanasana.


‘Hasta’ means ‘hands’ and ‘Uttana’ means ‘turning upwards’. Hasta and Utta put together are known as ‘Hasta Uttanasana’ or ‘raised hands’ pose.  This is the 2nd and the 11th pose in the Suryanamaskar series. The raised arms pose is practiced to open the rib cage and to release any tension in the heart. This pose is one of the easiest and the most feasible yoga asanas of the Sun Salutation series. It can be performed by yogis of all age groups, irrespective of their yogic level.


  • Helps to relax neck and back muscle

This pose helps you relax your neck and back muscle by stimulating blood circulation. You instantly feel re-energized and ready to move.

  • Opens up your rib cage and strengthens it

While practicing this pose, the body curves itself backwards. This results in opening of chest muscle, which aids in strengthening rib cage.

  • Stretches your abdomen and all its muscles.

This posture helps strengthen the muscles of your core by flexing the abdominal muscles.

  • Strengthens your shoulder muscles as well

When the arms are lifted with complete stretch, shoulder muscles get stimulated. The pose is beneficial for trapezius. This yoga asana is highly beneficial in the treatment of frozen shoulders condition.

  • It helps fight obesity by stimulating thyroid glands

Thyroid gland is located at the base of neck. Practice of this posture stimulates this gland. On its secretion, the body’s metabolism gets boosted, which results in weight loss.

  • Utilizes lungs to the optimum level which is turn increases their capacity as well. Highly recommended for asthma patients.

Hasta Utthanasna is highly recommended for asthma patients as it increases lung capacity by opening rib cage and flexing the chest muscles.

What not to do?

Although there are no serious complications with this pose, there are a few pointers to keep in mind while performing this pose:

  • Avoid the asana if you have recently had an abdominal surgery as this pose stretches abdominal muscle and might cause ruptures.
  • The curve should not be more than 90 degrees. Bend only to the extent of which you feel comfortable. Bending beyond the comfort zone can make you lose balance.
  • If you are pregnant or suffer from any kind of respiratory disorder, then try not to put any kind of strain while inhaling and exhaling.

Shruti Singh

Shruti Singh is a creative writer, a blogger and a yoga enthusiast. She has been practicing yoga since a few years now. And she has not looked back ever since. She claims that yoga has spiritually inspired her. And, she wishes to inspire others by sharing her thoughts and insights on it.

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