This time of year is known for giving and receiving, an exchange evident even in the number of sunlight hours swapped between the hemispheres. But today, we will focus on just some expressions of “reception”. We may receive in a joyful gathering or through the acceptance of nourishment or physical touch. Receiving can also give rise to awakened energy. Let’s explore the ways in which two versions of Utthita tadasana fold in aspects of the above.
Utthita tadasana establishes a stable framework that allows for an inward and upward sensation through the core. The stability of the grounded feet and/or sit bones allows for noticing the connections between different arm/leg positions and the spine. Utthita tadasana rouses the body and prepares it for moving into other poses.
More traditional pose: Stand in tadasana, toes spread, feet grounded, and arms relaxed at the sides. Jump or step the feet more than hip distance away from one another. Continue grounding, and on an inhale lift the arms out to the sides at shoulder height, shoulder blades moving toward one another. Pause and notice how the open position nourishes and gives reference to the spine, as well as a sense of direction up and out through the limbs. Be receptive to the energetic connections between the ankles and the wrists, the knees and the elbows, and the hips and the shoulders. Gather awareness inward and at the same time expand outward, moving in multiple directions at once. Breathe.
Options:
- Receive support by standing behind a chair, or with the back to a wall.
- Observe variations in energy by modifying arm positions: raise the arms directly overhead, bring arms into a goal post position, rotate palms facing down/then rotate palms upward, etc.
- Ask a partner to stand behind you to give light support under the arms.
- Place a long yoga strap in the hands and extend the arms out to the sides. Keep the strap taut and explore different arm positions.
Variation of Seated Utthita tadasana:
Sit tall in a chair with the feet grounded. Align the ankles, knees, hips, and shoulders, and observe the space connecting these joints. Bring awareness both inward toward the spine, and outward to all the edges of the body. Allow nourishment to fill that boundary. Create a flow by inhaling and lifting the gaze and chest while bringing the arms out to the sides, palms open and receptive. Then exhale, rounding forward through the spine and gently pressing the palms into the thighs. Repeat the flow, receptive to whatever arises.
Benefits of all versions:
- Stretches and strengthens the shoulders, arms, neck and back.
- Improves alignment/balance by adapting to the instability of adjusting the arms.
- Increases range of motion.
- Welcomes movement and joy.
FURTHER LEARNING:
Check out our Teaching Technique video “5-Pointed Star below. Matthew Sanford describes the Universal Principles as the building blocks happening in every pose that create glimpses into particular poses, giving students access to the experience of asana from inside to out. In this way, students are able to access the underneath ease of poses without overgripping or muscular action.