By Karen Watson Reeves
Mountain Pose with Arms Up (Upward Salute or Urdhva Hastasana in Sanskrit) is really a separate pose rather than a variation of Mountain Pose. But because the base of the pose IS Mountain Pose, we cannot overlook the benefits of this basic standing pose, which is the groundwork for all the other standing poses.
If anything in our body could ever be perfect, Mountain Pose is the perfect posture. Who knew we needed to learn how to stand? The pose provides strength in the ankles, knees, thighs, buttocks, abdomen, shoulders and neck. Other benefits include: steadied breath, improved blood circulation, heightened awareness.
Additionally, a regular practice of Mountain Pose can enhance concentration, increase energy and enthusiasm, relieve tension and leave the practitioner feeling refreshed and rejuvenated. All that from just standing still for a few moments, with the body in alignment!
When the arms are lifted into Upward Salute, the benefits are increased. Just as Mountain Pose is a lot more than just standing around, Upward Salute requires attention to detail. There is a push-pull effect, as some parts of the body move down while others move up. The legs below the knees and the feet are rooting down to the ground while the thighs are drawing up. The hands reach up, but the shoulders are drawn down strongly.
As these oppositional forces are at work, there is some stretching going on in the sides of the body, spine, shoulders, armpits and belly. Space is created in the lungs and chest, which can be beneficial for asthma sufferers.
Upward Salute is used in the series of poses known as Sun Salutations and other warm up poses. In this pose the spinal column is aligned, which helps protect the spinal muscles and nerves during other movements. When space is created between the vertebra, posture is improved and the spine is prepared for deeper stretches and twists.
The pose can be practiced with the spine upright and the gaze straight ahead, or a back bend can be taken with the chest forward, arms reaching back and the gaze up. This pose can be practiced anytime throughout the day, even from a seated position.
Upward Salute is also the foundation for other poses, so the more it is practiced the more one’s confidence builds to try inversions on the hands or deeper backbends. This basic pose can provide strength, balance, confidence, and grace, on the mat and off!
Karen Watson Reeves was born and raised in Mount Holly and has called Hot Springs home since 2006. She became a registered yoga teacher in 2011 and has travelled Arkansas teaching her passion. She owns The Yoga Place, is on the Hot Springs YMCA teaching staff, is an adjunct instructor at National Park College, as well as teaching in several other fabulous venues. www.TheYogaPlaceHS.com.
