KneelingBeginner
Seated Arms Overhead Stretch
Urdhva Hastasana
www.yoga-sequencing.com
About This Pose
Seated Arms Overhead Stretch is an energizing pose that creates length through the entire spine and opens the shoulders. This accessible stretch awakens the upper body by expanding the ribcage and stretching the intercostal muscles. The overhead position encourages deeper breathing and improves posture by strengthening the muscles that support the spine. Regular practice counteracts the effects of sitting and creates a sense of openness and energy.
Step-by-Step Instructions
- 1
Sit tall in comfortable position
- 2
Inhale and reach arms overhead
- 3
Keep shoulders away from ears
- 4
Stretch through fingertips actively
- 5
Maintain length in lower back
- 6
Hold and breathe deeply
Alignment Cues
- Arms aligned with ears
- Ribs contained
Benefits
- Creates full spinal length
- Opens shoulders and chest
- Expands ribcage for breathing
- Counteracts sitting effects
- Strengthens postural muscles
- Creates energy and openness
Modifications
- Bend elbows
Variations
- Dynamic arm stretch
Cautions & Contraindications
Cautions
- Avoid shrugging shoulders
Avoid this pose if you have:
- Shoulder injury
Quick Facts
Primary Focus
shouldersSecondary Focus
spine
Suggested Hold
30 seconds
Tags
seatedstretchshoulders
Equipment
yoga mat
