Urdhva Hastasana / Utthita Tadasana (Upward Salute / Extended Mountain Pose)
Learned: Asana Lab
See Manual Pages: 71, A-116
Where this can show up in class: Forward, Namaskars, Sutra 1, Peak Pada, Afterward
This pose can be done in the following orientations: Standing.
Blueprint Pose: Tadasana
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Crown Fingers Arms |
Feet |
Crown Arms |
Core Inner thighs Quads Glutes |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Tadasana Samasthiti/ Sama Sthihi Sirsasana Adho Mukha Vrksasana Utthita Tadasana Parsva Urdhva Hastasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Side waist |
Mula bandha (for stability) Glutes (to stabilize while leaning forward) Quads (to stabilize while leaning backward) Trapezius |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Slouching | |
| Rounding upper back (kyphosis) | |
| Feet too close together (unless working balance) | |
| Sway back (low back lordosis) | |
| Chin thrusting forward | |
| Taking ribcage long if backbending | |