Last updated on May 29th, 2024 at 12:05 pm
Introduction
The mountain pose(Tadasana) is a basic standing yoga asana, it is the foundation of all yoga poses. Every pose starts with this traditional yoga pose and the basics of all yoga poses. It combines the Tadasana(Mountain Pose) and the Urdhva Hasasana(Plam Tree Pose).
This is a variation of the palm-free pose. This is a powerful and easy-to-practice yoga variation of stretching and stability.
Where arms are stretched out at a 45-degree angle from your shoulders, this will boost your energy levels, open your chest, and strengthen your shoulders as well.
In this article, we learn about the “goodness” of this pose. benefits, and step-by-step practicing instructions of the pose. so get ready to unlock the secret of your inner strength and balance.
Benefits Of Mountain Pose Arms 45 Degree Pose
To improve your body’s posture, balance, and strength. Add this yoga pose to your daily yoga routine. It is also a warm-up pose that helps your body for a more intense workout and yoga routine.
Regular practicing of this pose has many advantages, here are some discussed below
- Improve body awareness, balance, and alignment. Deep breathing and stretching arms at 45 degrees helps in daily activities and enhances mobility.
- Open the arms 45 degrees outward and balance the posture. Boosts your inner confidence, and self-esteem and develops a sense of awareness.
- This variation of spreading arms helps in lengthening the upper body, strengthening the shoulders, and energizing the whole body.
- Regular practice of this pose prevents tight shoulder, frozen shoulder, and cervical pain and reduces the risk of injury helping relax the shoulder muscle tension.
- An excellent warm-up yoga pose for athletes, runners, and sports persons. helps stretch the arms, neck, shoulder, and chest muscles.
- This great alternative yoga pose is for pregnant women and senior citizens. For those facing problems with deep breathing or raising their arms above the head. Then this pose is perfect for them.
How To Do Mountain Pose Arms 45 Degree Pose A Step-By-Step Process
This pose is an integration of tadasana and urdhava hastasana. A traditional standing pose with arms opens up at 45 degrees and stretches the upper body. Here are the step-by-step instructions on how to do this pose easily
- Stand straight in mountain pose, with your feet hip-width apart and arms at your sides.
- The feet should be firmly on the ground, engage your core muscles, and lengthen your spine.
- Inhale raise your arms overhead and keep your shoulders down.
- Spread your arms out to the sides at a 45-degree angle.
- If you feel discomfort in this posture you can take a wall support and touch your back with the wall.
- Hold the pose for 5-10 breaths. According to your stamina, focus on stretching the spine, and opening the chest.
- Release and relax, lower the arms at your sides, and repeat the same pose 3-4 times.
Contraindications Of Mountain Pose Arms 45-Degree Pose
Apart from many benefits, tadasana arms 45-degree has come with some limitations. Everyone before performing this pose takes a few precautions to keep. To avoid discomfort is as follows
- Injury on the neck, shoulders, arms, and collarbone. One should avoid practicing this pose, as it worsens the injury and condition.
- Chronic pain in the neck, shoulders, spine, chest, and abdominal area. do not practice this pose cause increases the pain and worsens the condition.
- People with high blood pressure, migraine, and vertigo. Then avoid practicing this pose or take a wall support for better balance and stability.
- Senior citizens and pregnant women should take wall support. To avoid over-stretching of the arms. Perform this pose under the guidance of an experienced yoga instructor.
Other Variations Of The Mountain Pose
- Standing Cow Face Mountain Pose (Tadasana Gomukhasana)
- The Five-Pointed Star Pose & Standing Pelvic Circles
Conclusion
Mountain pose arms 45-degree pose is an excellent variation of tadasana. This variation can make your yoga routine more challenging and effective. By adding a few changes in the traditional pose you can improve your balance and stability. It is a good warm-up technique for athletes, runners, and sports people. This unique pose helps to improve posture, flexibility, and strength. This variation comes with ease of modifications and changes according to the abilities.
Honey is a certified yoga teacher from Patanjali Yogpeeth, Haridwar. Through the learning process, she realized, that yoga can be helpful in the wellness of one’s life.
