Sanskrit Name:
Urdhva Hastasana
Description:
A grounding and energizing pose that establishes presence and alignment. Extended Mountain sets the foundation for the practice by connecting breath, posture, and intention.
Alignment Cues:
-
Feet:
- Hip-width apart or together with big toes touching and heels slightly apart
- Ground evenly through all four corners of the feet
-
Legs:
- Engage thighs and lift kneecaps
- Neutral pelvis with tailbone lengthening down
-
Hips:
- Stacked over the heels with a long, neutral spine
-
Arms and Hands:
- Reach arms overhead, shoulder-width apart
- Palms face each other, fingers spread wide
- Shoulders relaxed down the back, not scrunched
-
Spine and Torso:
- Lift through the sides of the waist to elongate the spine
- Draw the ribs in without puffing the chest
-
Head and Neck:
- Gaze forward or slightly upward without straining the neck
- Neck remains long and in line with the spine
-
Breath:
- Inhale deeply to expand and lift, creating space throughout the body