Urdhva Baddha Hasta Chalan

Urdhva Baddha Hasta Chalana creates length, openness, and upward energy flow through the entire upper body. The repeated lifting of the interlaced hands overhead stretches the arms, shoulders, chest, and spine while improving posture and mobility in the upper back. The movement also supports deeper breathing and helps release heaviness and tension held in the shoulders and heart space.

The upward extension of the arms encourages energy to rise through the spine and activates the Heart Chakra (Anahata) and Crown Chakra (Sahasrara), creating openness, clarity, and inner expansion. The grounding position of the lower body helps keep the energy stable and centered while the flowing arm movement creates a balance between softness and strength.

To practice:

Sit in a comfortable cross-legged position with the spine tall and place one hand over the other in front of the body. Inhale as you raise the arms overhead, keeping the hands connected, and stretch upward through the fingers and spine. Exhale as you slowly lower the hands back down. Continue the movement in a smooth and steady rhythm with deep breathing.

If sitting on the floor feels uncomfortable, sit on a cushion.