Bandha Hasta Uttanasana in yoga also known as the locked hand raising pose is a standing pose mentioned in the series Standing Asanas mentioned in the book “Asana Pranayama Mudra Bandha”. It focuses on stretching and strengthening the muscles. In this article, we will learn the procedure, benefits, precautions of the asana, and a note for practitioners.
How to do Bandha Hasta Uttanasana – Locked Hand Raising Pose In Yoga
- Stand erect with the feet together and the arms by the sides. Relax the whole body and balance the body weight equally on both feet.
- Cross the wrists in front of the body.
- Slowly raise the arms above the head, keeping the wrists crossed, and at the same time bend the head slightly backward and look up at the hands.
- Spread the arms out to the sides so that they form a straight line at shoulder level.
- Hold the position, then reverse the movement, re-crossing the wrists above the head.
- Lower the arms straight down so that they are once again in the starting position, and look forward.
- Repeat the process 10 times.
Breathing pattern of Bandha Hasta Uttanasana – Locked Hand Raising Pose In Yoga
- For beginners – inhale raising the arms, exhale while spreading them out to the sides, inhale while re-crossing the wrists above the head, and exhale while lowering the arms.
- For more experienced practitioners – inhale while raising the arms and inhale more deeply while spreading them out to the sides. Exhale while re-crossing the wrists above the head and exhale more deeply while lowering the arms.
Benefits of doing Bandha Hasta Uttanasana – Locked Hand Raising Pose In Yoga
- This asana rectifies round shoulders and removes stiffness from the shoulders and upper back.
- The deep, synchronized breaths improves breathing capacity.
- This asana also influences the heart and improves blood circulation.
- The whole body, especially the brain, receives an extra supply of oxygen.
Standing Asana SeriesBandha Hasta Uttanasana - Locked Hand Raising Pose is a part of the standing asana series. Standing asanas or standing yoga poses are the asanas that have a standing position as the starting position. Standing asanas are an important part of all yoga sequences. This series of standing asanas include beginners asanas focusing on stretching and strengthening the back, shoulders, and leg muscles.
The following 14 yoga asanas or yoga poses are a part of the standing asanas series.
- Bandha Hasta Uttanasana – Locked Hand Raising Pose In Yoga
- Akarna Dhanurasana – Bow And Arrow PoseIn Yoga
- Tadasana – Palm Tree Pose In Yoga
- Tiryaka Tadasana – Swaying Palm Tree Pose In Yoga
- Kati Chakrasana – Waist Rotating Pose In Yoga
- Tiryaka Kati Chakrasana – Swaying Waist Rotating Pose In Yoga
- Meru Prishthasana – Spine And Back Pose In Yoga
- Uttanasana – Squat And Rise Pose In Yoga
- Druta Utkatasana – Dynamic Energy Pose In Yoga
- Samakonasana – Right Angle Pose In Yoga
- Dwikonasana – Double Angle Pose In Yoga
- Trikonasana – Triangle Pose In Yoga
- Utthita Lolasana – Swinging While Standing Pose In Yoga
- Dolasana – Pendulum Pose In Yoga
We hope that through this article you were able to understand how to do the Bandha Hasta Uttanasana - Locked Hand Raising Pose easily, its benefits, and precautions.