This posture is Step2 and 9 in Ashtanga Surya Namaskar A
- Stand in Samasthiti (equal standing posture), weight spread evenly over the feet. Open the palms to the thumbs point backwards.
- Inhale, sweep your arms out to the sides and up toward the ceiling.
- Bring your palms together, with the thumbe pointing back, and tip your head back slightly to gaze at your thumbs. (make sure not to compress the neck)
- Try to keep the abdoment tight drawing the ribs down, and lengthen your tail bone toward the floor.
- Hold for a few breaths.
- Exhale and, as you sweep your arms out to the sides, tip your torso forward from the hip joints to fold into Uttanasana (Standing Forward Bend), or return to Samasthiti (equal standing posture).
- If you feel discomfort in the neck, you can keep your head upright until you feel comfortable taking it back.
- If your shoulders are tight keep the arms parallel, try not to hunch the shoulders.
- Stretches the belly
- Improves digestion
- Stretches the shoulders and armpits
- Helps relieve mild anxiety
- Anyone with severe neck or shoulder injuries should avoid raising the arms in this posture