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5. Mountain pose with arms extended overhead – Urdhva Hastasana in Tadasana

  • eiizabeth smullens brass urdhva hastasana in tadasana

This pose builds on the actions in Mountain Pose – Tadasana and with the upward motion of the arms enlivens the whole body, eases stiffness in your shoulders and upper back, and helps correct postural problems. Hold this pose for 10–15 seconds – for those with more experience, hold for up to a minute.


  • Helps to boost self confidence
  • Tones and stimulates the abdomen, pelvis, torso and back
  • Strengthens the knee joints

Here’s how to do it

  1. Follow the steps outlined for Mountain Pose – Tadasana. You can also do this pose against a wall.
  2. Lift your arms up in front of you – keeping your arms straight with your palms open and facing each other.
  3. Raise your arms above your head. Keep your arms parallel and extend the arms including your wrists, hands and fingers whilst at the same time pressing your weight into your feet and extending your legs.
  4. eiizabeth-smullens-brass-urdhva-hastasana-in-tadasana

  5. To come out of the pose lower your arms slowly. Repeat the pose 2-3 times
  6. Return to pose Downward-facing dog – Adho Mukha Svanasana, followed by pose Corpse Pose – Savasana.


  • If you’re weak or feeling tired you can do this posture standing against a wall.
  • For those with back pain or women who are menstruating you can stand with your feet hip-width apart.
  • elizabeth-smullens-brass-mountain-pose-tadasana-feet

  • Don’t practice if you have high blood pressure.


Pictures by Kasia Zacharko
Date Added 16/01/2017
Type Holding/Activity Time 0h 1m