Urdhva Baddha Hasta

Urdhva Baddha Hasta is a Kundalini Yoga exercise that creates upward expansion through the spine, chest, shoulders, and arms. The movement of lifting the clasped hands overhead strengthens the arms and upper back while stretching the shoulders, chest, and ribcage. It also improves posture, supports deeper breathing, and helps create more openness and space throughout the upper body.

The upward lifting motion encourages energy to rise through the body and creates a strong feeling of expansion and awareness. The exercise especially stimulates the Heart Chakra (Anahata) through the opening of the chest and the Throat Chakra (Vishuddha) through the lengthening of the neck and upper spine. The lifted gaze and upward extension additionally support the Crown Chakra (Sahasrara), encouraging clarity, connection, and elevated awareness.

To practice:

Sit in a cross legged position and clasp the hands together in front of the chest. Inhale as you raise the hands overhead and stretch upward through the arms and spine while gently tilting the head backwards. Exhale as you bring the hands back down toward the chest. Continue moving slowly and rhythmically with the breath.

If lifting the arms overhead feels uncomfortable in the shoulders, keep the elbows slightly bent or raise the hands only partway while maintaining an upright spine and relaxed breathing.

If needed, sit on a cushion.