Yoga Poses: Extended Mountain Pose in Yoga

Extended Mountain Pose (Urdhva Hastasana) is a foundational standing posture that promotes alignment, balance, and body awareness. It is a variation of Mountain Pose (Tadasana) and emphasizes reaching upward while grounding through the feet. This pose stretches the body from head to toe, improves posture, and activates the core muscles. Practicing Extended Mountain Pose helps open the chest, increase lung capacity, and prepare the body for more complex standing and balancing poses.

Other Names for Extended Mountain Pose

Here are some of the common names for Extended Mountain Pose in yoga:

• Urdhva Hastasana (Upward Hands Pose)
• Extended Mountain Pose
• Upward Salute

How to Do Extended Mountain Pose in Yoga

To perform Extended Mountain Pose, follow these steps:

1. Start by standing in Mountain Pose (Tadasana) with your feet together or hip-width apart. Ground evenly through all four corners of your feet.
2. Engage your thighs and lift your kneecaps while keeping a slight micro-bend in the knees to avoid locking them.
3. As you inhale, raise your arms overhead, keeping your palms facing each other or gently touching. Extend through your fingertips while relaxing your shoulders away from your ears.
4. Draw your tailbone down toward the ground to lengthen the spine and engage your core muscles.
5. Reach upward with your hands, creating space between your ribs and allowing your chest to open.
6. Gaze forward or slightly upward, keeping the neck long and aligned with the spine. Hold for several breaths before exhaling and releasing your arms down by your sides.

Variations of Extended Mountain Pose

Exploring variations of Extended Mountain Pose can add different challenges and benefits to your practice:

• Extended Mountain Pose with a Backbend: After raising your arms, gently arch your back and lift your chest toward the ceiling. This variation adds a heart-opening element and increases spinal flexibility.
• Extended Mountain Pose with a Side Stretch: From the full pose, clasp your left wrist with your right hand and lean to the right, stretching the left side of the body. Switch sides after a few breaths.
• Extended Mountain Pose on Tiptoes: For an additional balance challenge, rise onto the balls of your feet as you lift your arms. This variation improves stability and strengthens the ankles and calves.

Modifications for Extended Mountain Pose

If you find Extended Mountain Pose challenging, try these modifications to improve accessibility:

• Use a Block Between the Hands: If you struggle to keep your arms engaged, hold a block between your hands while reaching upward. This helps maintain arm alignment and builds strength.
• Keep the Hands Apart: Instead of bringing your palms together overhead, keep them shoulder-width apart to prevent shoulder tension.
• Slight Bend in the Knees: If your hamstrings or lower back feel tight, maintain a gentle bend in the knees to avoid overstraining the legs or lumbar spine.

Contraindications for Extended Mountain Pose

While Extended Mountain Pose is generally safe for most practitioners, there are a few contraindications to consider:

• Shoulder or Neck Injuries: If you have shoulder or neck issues, avoid raising the arms too high or bringing the palms together. Modify by keeping the arms wider or lowering them to shoulder height.
• Low Back Pain: Those with lower back discomfort should avoid deep backbends in this pose. Focus on lengthening the spine without arching the lower back excessively.
• High Blood Pressure: Since raising the arms overhead can increase the heart rate, those with high blood pressure should be cautious and modify the pose by keeping the arms lower or at shoulder height.

Tips to Improve Extended Mountain Pose in Your Practice

To refine and deepen your experience in Extended Mountain Pose, focus on these key tips:

• Engage the Core: Activating your abdominal muscles helps support the lower back and maintain proper spinal alignment.
• Lengthen the Spine: Instead of focusing solely on reaching up with your arms, think about creating space between each vertebra, elongating the entire torso.
• Ground Through the Feet: Press evenly into the feet, especially the outer edges, to create a stable foundation for the upward extension.
• Relax the Shoulders: Avoid tension in the shoulders by keeping them soft and away from the ears, even as you reach upward.
• Breathe Deeply: Inhale fully to expand the chest, and use each exhale to root more firmly into the ground while maintaining the upward extension.

What Muscles Does Extended Mountain Pose Work?

Extended Mountain Pose engages and stretches several muscle groups throughout the body:

• Legs (Quadriceps and Calves): The pose strengthens the quadriceps and calf muscles, helping to stabilize the lower body.
• Core (Abdominals and Obliques): Engaging the core muscles supports the spine and helps maintain balance while reaching upward.
• Back Muscles (Erector Spinae): The spinal extensors work to lengthen and stabilize the back, especially when adding a gentle backbend.
• Shoulders and Arms: Lifting the arms overhead engages the deltoids and stretches the shoulder muscles, while the biceps and triceps help maintain arm extension.