Reach and Revitalize

In this variation of Reclining Arms over Head Pose (Supta Tadasana Urdhva Hastasana),

the support of the block intensifies the stretch of the entire body. Yoga props are used to help strengthen, stretch, relax or improve the alignment of the body. In this pose, the block assists the body in fundamental actions and subtle adjustments.

Effects of Reclining Arms over Head Pose:

• enlivens the entire body, toning the arms, legs and feet

• helps to alleviate stiffness in the shoulders, arms, upper and lower back

• improves circulation throughout the body

• helps to correct postural alignment

• can help ease arthritic pain in shoulders, arms and spine

• strengthens the knees, legs and ankles

• tones the abdominal and gluteal muscles

Pose Directions:

Place a blanket under your head, if required, to keep your chin and forward level. Situate the block at the correct placement for your hands. If there is stiffness in the shoulders and your hands don't reach the floor, increase the height with more blocks to maintain the alignment in the spine. Lie stretched out on your back, arms by your sides, palms facing your thighs. To prevent hyperextension in the back, draw your abdomen and tailbone in. Firm your thighs engaging the leg muscles down to your feet, keep the toes pointing up and the heels pressing down. Keep your shoulders moving away from your ears. Relax the head, neck and facial muscles and breathe normally. Slowly lift your arms over your head until you reach the block, your hands gently pressing into the block. Using the block creates more energy in the arms and shoulders and deepens the stretch of the entire body. Keep the shoulders moving away from your ears as you draw your shoulder blades deep into your back without lifting the rib cage. Reach your wrists, palms and fingers away from your head. Visualize your spine elongating from the crown of the head to the soles of your feet. Breathe evenly in this position for 20 to 30 seconds. To come out, release your arms to your sides. To modify, perform the pose without the support of the block and widen the hand position or keep the hands above the floor.

Contraindications: Shoulder or Back Injury, Acute Arthritis

Avoid this pose unless you are practising under the supervision of an experienced teacher.