🕉️ Sanskrit Name & Pronunciation
Tadasana Urdhva Baddha Hastasana
(tuh-DAHS-uh-nuh OORD-vuh BUH-duh huh-STAHSS-uh-nuh)
- Tada = Mountain
- Urdhva = Upward
- Baddha = Bound
- Hasta = Hands
- Asana = Pose
🌿 Also Known As:
- Mountain Pose (Parvatasana)
- Upward Bound Hands Pose
- Sometimes grouped under extended Tadasana variations
📌 Pose Type & Difficulty
- Pose Type: Standing, Foundational
- Level: Beginner to Intermediate
- Drishti (Gaze Point): Nasagrai or Nasagre (Tip of the nose)
📸 Step-by-Step Instructions
- Begin in Tadasana (Mountain Pose), with feet together or hip-width apart.
- Inhale and interlace your fingers, turning the palms outward.
- Stretch your arms upward over your head, keeping the palms facing the ceiling.
- Press evenly into both feet, lift through the side body, and extend your arms.
- Keep shoulders relaxed and core gently engaged.
- Gaze at the tip of the nose (Nasagrai) or keep a neutral gaze forward.
- Hold for 3–5 breaths, then release.
💪 Physical Benefits
- Stretches arms, shoulders, spine, and chest
- Improves upper-body flexibility and posture
- Enhances shoulder mobility and range
- Develops standing balance and alignment awareness
🧠 Mental & Energetic Benefits
- Builds inner stillness and confidence
- Promotes clarity and upward energy flow
- Strengthens awareness of breath and body position
⚠️ Modifications & Precautions
- For tight shoulders, do not fully interlace fingers—use a yoga strap instead
- If experiencing shoulder or neck strain, keep hands at shoulder-width
- Avoid deep backbend in this variation—maintain neutral pelvis
🔁 Preparatory & Counter Poses
Preparatory Poses:
- Tadasana (Mountain Pose)
- Urdhva Hastasana (Upward Salute Pose)
- Gomukhasana Arms (Cow Face Arms)
Counter Poses:
- Uttanasana (Standing Forward Bend)
- Paschimottanasana (Seated Forward Fold)
🔮 Chakras & Muscle Focus
- Chakras Activated:
- Anahata (Heart Chakra)
- Vishuddha (Throat Chakra)
- Muscles Targeted:
- Arms, Shoulders, Spine, Obliques, Back Muscles
