Urdhva Hastasana (raised hand posture)

Procedure:
While standing straight, raise your arms from the folded pose upwards to stretch the arms above the body with the palm facing upwards. Stretch the whole body backwards while gazing at the sky or above with open eyes. Try to arch your back backwards as much as you can. Feel the stretch in the muscles of the back.
Once can also keep the palms closed like namaskara pose.

Note:

This is one of the basic, simple yet a very important pose but neglected by many.

Intersting Point:

This asana is regularly performed by most of the feet as it gets the firmer grip of the ground.

Breath slowly and deeply. As you exhale, pay attention to the legs, you'll feel a slight lift at the spine.

Feel the calmness and stillness while exiting the pose.

Breathing:

Inhale and expand your chest as much as you can while performing this pose.

Japa mantra:

Om Ravaye Namaha,      Meaning: Salutaions to Ravi, the bestower of radiance.

Beej Mantra: Aum Hrim.

Chakra Concentration: Vishudha chakra (Throat chakra)

Benefits :

1. Urdhvahastasana is the best asana for stretching and strenghtening the spine.
2. As you stretch your whole body backward, neck muscles are toned and get proper exercise.
3. Since the posture stretches the chest and the abdomen, the Prana (energy) is lifted upwards to the upper parts of the body and propelled by inhalation.
4. The oesophagus is also exercised as the neck gets stretched.

Caution: Individuals with vertebral problems should be careful while performing this step.