Baddha Hasta Vikasana

Baddha Hasta Vikasana is an expansive Kundalini Yoga movement that opens the chest, shoulders, wrists, and upper spine while strengthening energetic flow through the arms and heart center. With the fingers interlocked and the palms pressing outward, the movement creates both expansion and stability, helping release tension stored in the upper body while improving posture and breath capacity.

As the arms extend forward and the chest gently lifts, energy rises upward through the center of the body. Drawing the hands back toward the chest widens the collarbones and activates the upper spine, while extending the arms outward creates length and energetic projection through the fingertips. This movement stimulates the Heart Chakra (Anahata) and the Throat Chakra (Vishuddha), encouraging openness, emotional release, confidence, and authentic expression. The upward gaze and lifted chest also help awaken the Third Eye Chakra (Ajna) by creating focus and inner awareness.

To practice:

Sit comfortably in Sukhasana with the spine upright. Interlock the fingers and extend the arms forward at shoulder height with the palms pressing outward. Inhale as you draw the hands back toward the upper chest while opening the elbows wide and lifting through the sternum. Exhale as you press the arms forward again, lengthening through the shoulders and upper back. Continue slowly and rhythmically with the breath while keeping the face, jaw, and shoulders relaxed.