Physical Education · Ch 3 — Yoga as Preventive Measure for Lifestyle Disease
Urdhwahastottansana
Urdhwahastottansana
Urdhwahastottansana
Urdhwahastottansana (upward-hands side-bend) is also recommended as a preventive asana for back pain and arthritis, which is why the CBSE Class 12 Physical Education textbook lists it again here. To avoid repeating the same posture, the book does not re-describe it in this section.
Its full name-meaning, step-by-step technique, breathing pattern, benefits and contraindications — along with its posture figure — are given earlier under section 3.3.2 (Asanas to Prevent Bronchial Asthma). The textbook marks this with a short cross-reference: See 3.3.2.
Why Urdhwahastottansana helps with back pain and arthritis
The combination of an overhead stretch with a side bend works the fine stabilising muscles that run along the length of the spine, muscles that standard forward-and-backward movement rarely reaches. The asana's own listed benefits state directly that it gives appropriate stretch to the muscles, especially the finer muscles of the back, and that regular practice is helpful in overcoming back pain, which is exactly why the syllabus repeats this asana for the back-pain-and-arthritis group.
Specific benefits for back pain and arthritis
- Stretches the fine stabilising muscles of the back, which support and protect the spine during daily movement.
- Improves the curvature and alignment of the spine, correcting postural habits that contribute to chronic pain.
- Strengthens the legs, feet and ankles, which bear the body's weight and influence spinal loading from below.
- Can ease sciatica pain when practised regularly and, ideally, under expert supervision.