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Hands Up in Mountain Pose / Urdhva Hasta in Tadasana

 

 

Hands Up in Mountain Pose / Urdhva Hasta in Tadasana

About the Pose

urdhva = up; hasta = hand; tada = mountain; asana = posture

Looking for a shortcut to balancing in Handstand? There isn’t one. But, this pose provides ample opportunity to identify and address the limitations in strength, openness, and skill that is required to do an optimally aligned Handstand.

This pose prepares well for any asana in which we seek maximum shoulder flexion or abduction without lumbar extension or thoracic flexion. To really master it, try it lying on the floor or standing against a wall for a while to provide feedback about the position of your body before taking the shape to standing in the center of the room hip flexion, , where the feet are the only things touching a solid surface.

Asana Tech Specs

Overall Tapas Ratings

STHIRASUKHASVADHYAYA

Sthira / Strength: 2 of 5

unyielding, firm, hard, solid, compact, strong, fixed, immovable, motionless, still, calm, not wavering or tottering, steady, durable, constant, steadfast, resolute, persevering


Sukha / Range of Motion: 2 of 5

yielding, ease, good space, a perfectly round axle hole

Svadhyaya / Knowledge: 2 of 5

study of the self


Practicing the Pose

Base Position

Base Position

  • Feet together and parallel.
  • Align the 2nd toe directly in front of the center of the front of the ankle.
  • For most people, when the balls of the feet are touching, and the feet are parallel, the heels will not touch.

1. Pre-Alignment: Stability Before Movement

Pre-Alignment

Mountain Pose | Tadasana

Align and Stabilize These Things

To find your Tapas Point, these things must not change position as you come into the pose.

  • Straight elbows
  • Actively straight legs with no hip flexion
  • Spine completely neutral in all three planes
  • Arms actively reaching as long as possible without shoulder flexion or extension
  • Floor of pelvis lifts as sides of waist draw in to lengthen spine

2. Moving to the Tapas Point

The Tapas Point

Hands Up in Mountain Pose / Urdhva Hasta in TadasanaThe Tapas Point for this pose is that point where one has abducted the arms at the shoulder as far as possible, or to touching palms together, without hip flexion, elbow flexion, or lumbar extension.

The Vinyasa

  • Continue to propel the crown of the head upwards by drawing the sides of the waist in and up as you make an even bigger circle with the arms.
  • Reaching as far as possible from the centers of the front and back torso, take the arms out to the side and back down to the starting point.

3. Working at the Tapas Point

Hands Up in Mountain Pose / Urdhva Hasta in Tadasana

Hands Up in Mountain Poses | Urdhva Hasta in TadasanaWork Like This

  • Lift inner arches and ankles as you firm outer shins in toward the midline.
  • Press thighs back as you draw tailbone down.
  • Lift sides of ribs, outer shoulder blades and arms as you draw the inner shoulder blades away from the neck.
  • Draw the navel back and in as you lift the chest.
  • If hands touch (with straight elbows, no hip flexion, and neutral lumbar & thoracic), look up at the thumbs without hinging cervical spine.

4. Moving from the Tapas Point

Mountain Pose | TadasanaThe Vinyasa

  • Continue to propel the crown of the head upwards by drawing the sides of the waist in and up as you make an even bigger circle with the arms.
  • Reaching as far as possible from the centers of the front and back torso, take the arms out to the side and back down to the starting point.
Vertebral Column

Lumbar Vertebrae / Lower Back

  • Coronal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Sagittal Plane: Neutral
    Sthira: 2, Sukha: 1, Svadhyaya: 2
  • Transverse Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1

Thoracic Vertebrae / Upper Back

  • Coronal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Sagittal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Transverse Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1

Cervical Vertebrae / Neck

  • Coronal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Sagittal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Transverse Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
Upper Appendicular Skeleton

Scapulothoracic Joint / Shoulder blade

Multiple Planes: Upward Rotation
Sthira: 2, Sukha: 2, Svadhyaya: 3

Glenohumeral Joint / Shoulder Joint

  • Coronal Plane: Abduction
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Sagittal Plane: Flexion
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Transverse Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 2

Humeroulnar Joint / Elbow

  • Coronal Plane: Not applicable.
    The humeroulnar joint does not normally move in the coronal plane.
  • Sagittal Plane: Extension
    Sthira: 1, Sukha: 1, Svadhyaya: 2
  • Transverse Plane: Not applicable.
    The humeroulnar joint does not normally move in the transverse plane.

Proximal + Distal Radioulnar Joints / Forearm

  • Coronal Plane: Not applicable.
    The humeroulnar joint does not normally move in the coronal plane.
  • Sagittal Plane: Not applicable.
    The humeroulnar joint does not normally move in the coronal plane.
  • Transverse Plane: Pronation
    Sthira: 1, Sukha: 1, Svadhyaya: 1

Wrist Area (Multiple Joints)

  • Coronal Plane: Not Applicable
    The wrist area rarely moves, in asana, in the coronal plane.
  • Sagittal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Transverse Plane: Not Applicable
    The wrist area does not normally move in the transverse plane, except for forearm rotation initiated at the distal radioulnar joint (the elbow).

Fingers (Multiple Joints)

  • Coronal Plane: Adduction
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Sagittal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Transverse Plane: Not Applicable
    The fingers do not normally move in the transverse plane.
Lower Appendicular Skeleton

Acetabulofemoral Joint / Hip

  • Coronal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Sagittal Plane: Neutral
    Sthira: 2, Sukha: 1, Svadhyaya: 2
  • Transverse Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1

Tibiofemoral Joint / Knee

  • Coronal Plane: Not Applicable
    The tibiofemoral joint does not normally move in the coronal plane
  • Sagittal Plane: Extension
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Transverse Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1

The Talocrural Joint / Ankle

  • Coronal Plane: Not Applicable
    The talocrural joint does not move substantially, in asana, in the coronal plane.
  • Sagittal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Transverse Plane: Not Applicable
    The talocrural joint does not move substantially, in asana, in the coronal plane

Foot (Multiple Joints)

  • Coronal Plane: Not Applicable
    The foot does not move substantially, in asana, in the coronal plane.
  • Sagittal Plane: Not Applicable
    The foot does not move substantially, in asana, in the sagittal plane.
  • Transverse Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 2
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