Hasta Uttanasana (Raised Arms Pose)
Crescent moon pose. Inhale and raise the arms above the head and extend the spine backwards arching the back from the waist and moving the hips forward. Let the eyes follow the hands while relaxing your neck.
Aum Ravaye Namah (Om Rah-vay-yay na-mah-hay): Salutations to Ravi, the bestower of radiance.
You can use the Bija Mantra: "Om Hreem" as an alternate when practicing more rapidly.
Concentrate on Vishuddha - The 'Throat' Chakra.
Imagine that your body is very strong and flexible - like a tall tree swaying in the breeze.
Specific Health Benefits
Expands the abdominal viscera and promotes digestion.
Exercises the arm and shoulder muscles and tones the spine.
Expands the lungs and opens the Heart Chakra.
Surya Namaskara Sun Salutation 3