Chair Urdhva Hastasana

Common Title Chair Upward Hand Stretch Pose
English Title Chair Upward Hand Stretch Pose
Sanskrit Title Chair Urdhva Hastasana
All Titles Chair Upward Hand Stretch Pose, Chair Urdhva Hastasana,
Pose Level Beginner
Pose Position Sitting
Pose Type Stretch
Tags

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Yoga Sequences

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Chakras

Chair Urdhva Hastasana helps open, activate, and balance the following chakra(s):
  • Heart Chakra (Anahata Chakra)

Anatomy

Chair Urdhva Hastasana benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:
  • Arms and Shoulders
  • Biceps and Triceps

Chair Urdhva Hastasana yoga sequences

Chair Urdhva Hastasana is commonly found in the following types of yoga sequences:
  • Chair yoga sequences
  • Prenatal yoga sequences
  • Restorative yoga sequences
  • Yoga sequences for arms and shoulders
  • Yoga sequences for building biceps and triceps

How to do Chair Urdhva Hastasana

The below cues and yoga sequences added by yoga teachers show multiple ways to do Chair Urdhva Hastasana depending on the focus of your yoga sequence and the ability of your students.

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  1. inhale: interlock your fingers and stretch arms up with palms facing ceiling
    exhale: keep arms up but soften shoulders down away from ears
    hold for 3 to 5 breaths
  2. inhale: interlock your fingers and stretch arms up with palms facing ceiling
    exhale: keep arms up but soften shoulders down away from ears
    hold for 5 deep breaths
  3. USE STRAP AS PER NADIA, (A LITTLE WIDER THAN SHOULDERS, THEN ARMS INSIDE
    GO BACK AND FORTH SIDE TO SIDE X3, THEN HOLD TO RIGHT ON 4
  4. MOVEMENT FLOW WITH BOTH ARMS RAISED INSIDE STRAP X3, HOLD ON FORTH TIME LEFT SIDE
  5. Step your feet together.

    Clasp hands together, and lift overhead as you INHALE.
  6. Clasp hands together, and lift overhead as you INHALE.
  7. Seated in chair pelvis grounded INHALE raise arms up EXHALE lower arms
    Repeat 3-5 X
  8. inhale: interlock your fingers and stretch arms up with palms facing ceiling
    exhale: keep arms up but soften shoulders down away from ears
    hold for 5 deep and mindful inhales and exhales
  9. Sit in your chair, torso engaged, lifting up through the crown of your head, arms at your sides
    Inhale, lift your arms over your head, arms reaching for the sky
    Sweep arms overhead, interlocking fingers
    Exhale to side... inhale back up... exhale to other side do two more times with your breath
  10. 1- Raise your arms interlocking their fingers above their heads to go into Upward Hands Stretch Pose. Stay here for 4 breaths.
  11. Hände verschränken, Handflächen nach aussen drehenund über Kopf strecken
    Schulter weg von den Ohren!

    ein paar mal kreisen, Seitneigungen
    dann 5 AZ halten
  12. Seated chair position
    Place hands at your sides
    Inhale, from the side lift your arms up to the sky
    Exhale, bring your arms down to your sides
    Repeat 3X

    Option: R/L side bend w/arms overhead, fingers interlocked
  13. Sit towards front of chair with lengthened spine

    Inhale arms up, exhale arms down for 3-5X
  14. A. Still seated, request them to raise their arms interlocking their fingers above their heads to go into Upward Hands Stretch Pose or Chair Urdhva Hastasana.

    B. Show them how to inhale as they raise and exhale once in the pose, while holding the arms up for counts of 8. Show them the movement of...

Discover more cues, teaching ideas, and how to do steps at How to Do Chair Urdhva Hastasana

Chair Urdhva Hastasana Benefits

Chair Urdhva Hastasana is a beginner level yoga pose that is performed in sitting position. Chair Urdhva Hastasana additionally involves stretch. Need Chair Urdhva Hastasana benefits? Please sign-up to request benefits of Chair Urdhva Hastasana and we will notify you as soon as your request has been completed.

Chair Urdhva Hastasana Contraindications

Chair Urdhva Hastasana is a beginner level yoga pose that is performed in sitting position. Chair Urdhva Hastasana additionally involves stretch. Need Chair Urdhva Hastasana contraindications? Please sign-up to request contraindications of Chair Urdhva Hastasana and we will notify you as soon as your request has been completed.

Chair Urdhva Hastasana Variations

Chair Urdhva Hastasana Variations: Below are some common variations of the yoga pose Chair Urdhva Hastasana with base pose as Palm Tree Pose (Urdhva Hastotanasana).

Chair Urdhva Hastasana Steps

 (Chair Urdhva Hastasana) Chair Urdhva Hastasana Steps:
  1. Still seated, request them to raise their arms interlocking their fingers above their heads to go into Upward Hands Stretch Pose or Chair Urdhva Hastasana.
  2. Show them how to inhale as they raise and exhale once in the pose, while holding the arms up for counts of 8. Show them the movement of the body as the breathing happens.
  3. The stretching of the arms here helps them to ease the body pain around the muscles close to the shoulders and the neck, as with trauma, these muscles hold back and become stiff and tight.
  4. CHRONIC BODY PAIN, is one of the main symptoms of Trauma and Stress, as the muscles get tight and remain under fear always. Opening up these muscles slowly starting with the upper body here will help to improve in the breathing and the stiffness.
  5. Choosing not to do this pose, by the survivors should be appreciated, as raising the arms may hold them back and bring back some memories. The alternative is to request them to bring their arms in FRONT of them.

Chair Urdhva Hastasana Modifications

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Chair Urdhva Hastasana Preparatory Poses

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Chair Urdhva Hastasana Relaxing Follow-up Poses

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Chair Urdhva Hastasana Level Up Follow-up Poses

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Chair Urdhva Hastasana Yoga Sequences

List of yoga sequences with Chair Urdhva Hastasana:

Chair Urdhva Hastasana Titles in English and Sanskrit

Many yoga poses have multiple titles because of differences in their Sanskrit to English title translation or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Below are common titles of Chair Urdhva Hastasana:

  • Chair Upward Hand Stretch Pose
  • Chair Urdhva Hastasana

Chair Urdhva Hastasana Sanskrit

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