urdhva (raised) + hasta (hands) + asana (pose)
Okay, this foundation pose (for standing poses & inversions) may seem ridiculously easy-peasy, but Palm Tree (or Raised hands or Upward Salute) Pose still requires our focus & attention to our alignment. This beginner-friendly, grounding but uplifting sidebending stretch teaches us how to extend our body from our toes to the crown of our heads. The beauty of this pose is that it targets, involves, & engages the muscles & joints of the entire body to lengthen it & keep it stable at the same time. This isn´t a backbend: your feet are active, your knees slightly lifted, your pelvis slightly tucked, your shoulders away from your ears, your head stacked above your spine, & your fingers spread. You are one long line of energy! Mountain Pose prepares you nicely for Palm as does Standing Forward Fold; afterwards, you can add a backbend element to it with Extended Mountain Pose with backbend or Upward Salute Sidebend. Palm Tree makes your whole body feel better, & is especially wonderful for those of us with posture issues, those of us who have a tendency to hunch or slouch. So everyone all together: hands up, baby, hands up - gimme your heart, gimme, gimme your heart!
Benefits:
lengthens & stretches the shoulders, arms, neck, chest, core, back, & legs.
strengthens the joints of the pelvis, spine, feet, & elbows
strengthens the psoas (a major contributor of flexion of the hip joint) & upper back muscles
improves posture
the opening of the lungs allows us to breath deeper
enhances blood circulation
improves digestion
helps to lift lethargy & depression, leaving the yogi feeling refreshed & rejuvenated.
Remember: to keep your front ribs soft - the aim is not to lift them. There´s no pelvic tilt here, so to hold the posture make sure that the core is engaged, & that the knees, toes, pelvis, shoulders, & head are in one straight line.
Props: placing your hands in a (shoulder-width) yoga strap or a looped scarf & secured just above the elbows will assist those who find raising their arms a challenge. You can also express Raised Hands sitting on a chair - remember to keep your feet flat on the mat & your big toes touching. Those with balancing issues or concerned about correct alignment can do this against a wall for support.
Modify or avoid Raised Hands Pose if you
suffer from arthritis in the knees
have sustained serious injuries in the ankles, spine, shoulders, or ribcage
have weak knees, ankles, or hip joints
have balancing issues - like pregnant or senior yogis.
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