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.

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Good Food & Yoga:

Yoga is about maintaining a balanced state of mind. A balanced mind needs a diet, which is nutritious and healthy. Food thus plays a very crucial role for attaining mind control and control of emotions. Food prepared under right conditions and with utmost care and hygiene will send the best vibrations for a healthy body with a sound mind.

Food pattern varies form person to person and mostly depends on the individual body constitution. But there are certain food facts, which are common to all and can be easily adopted for a good health.

As the body grows, the requirement increases accordingly, but as the age advances, the appetite reduces due to the natural ceasation of the growth process. Simple yoga exercises along with pranayama helps to keep the appetite under check. Pranayama also aids in increasing appetite, thereby you can consume sufficient and norished food for a healthy and pliable body.

Broad outline to select the most ideal food:

• The diet should be sufficient enough to meet the requirements of the body.
• It should be nutritious, healthy, wholesome and energising.
• Energy spend should be regained again with a proper controlled diet.
• Stick to well balanced diet, which includes proper proportions of proteins, carbohydrates, vitamins, fats and minerals etc.
• A diet should have enough amount of roughage, which is the natural fibre content easy to digest and good for the alimentary tract.
• Consume a portion of fruit daily.
• always go for seasonal fruits and preferably which ripen on the tree.
• Freshly prepared fruit juices are also an healthy option.
• Natural food should be preferred over the processed food.
• Food should be cooked properly before consumed

Do Not::

1. Do not over cook the food.
2. Do not keep a gap of more than 4-5 hours between preparing food and consuming it.
3. Do not indulge in too much of oily and spicy items.
4. Avoid too much of chocolates and sweets.
5. Hot beverages like tea, coffee and other items that contain caffeine should be consumed sparingly.
6. Refrigerated food should be restricted. Do not eat cold food that is removed from the fridge directly. Instead bring it to room temperature and heat it before consuming.
7. Avoid food which does not suit your system or is hard to digest.
8. Reduce on carbohydrated drinks.
9. Keep the use of salt, sugar, fat,chilly and synthetic items very minimal.
10. Unbalanced food items should not be included in the menu.

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