Mellow Mindset LLC

Extended Mountain Pose (Urdhva/Utthita Hastasana)

Building off of yesterday’s pose, this asana creates additional space in the torso and therefore even more room for breath. It also prepares the shoulders for upcoming inverted poses. It is both energetic and restorative, and can be combined with a slight backbend for an even deeper stretch. Those with back or shoulder injuries may want to avoid or modify this pose. Do what feels good and right for your body.

Starting in mountain pose, engage your core, root to rise, and bring your arms up overhead, palms facing together, energy through the tips of your fingers. Gaze can stay forward or follow hands up, staying mindful to lift from your heart and support your neck. Broaden across your low back, and soften your shoulders away from your ears. You can keep your arms shoulder-width apart or bring your palms together if that feels good in your body.

Breathe deeply, expanding your chest on the inhale and relaxing your shoulders away on the exhale, compassionately noticing sensation.

Quick reminder: In the west, we think of these asanas/ AS yoga. But the asanas are just one the 8 limbs of Yoga described in “The Yoga Sutras of Patanjali”. They are the physical embodiment of the philosophy of yoga, a contemplative practice and deep spiritual resource that originated in ancient India. In Sanskrit, yoga translates to union or yoke. As we join body and breath, we dissolve our perceived individual separateness and experience oneness with the universe. In short, yoga is LOVE. ❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️