{"id":138,"date":"2019-08-21T18:03:30","date_gmt":"2019-08-21T12:33:30","guid":{"rendered":"https:\/\/www.askyogaexpert.org\/blog\/?page_id=138"},"modified":"2020-10-07T12:54:09","modified_gmt":"2020-10-07T07:24:09","slug":"urdhva-gati-sthula-vyayam","status":"publish","type":"post","link":"https:\/\/www.askyogaexpert.org\/blog\/urdhva-gati-sthula-vyayam\/","title":{"rendered":"Improve Lung Capacity &#038; Balance with URDHVA GATI"},"content":{"rendered":"<p>The phrase Urdhva Gati means (Urdhva &#8211; Upward Gati &#8211; motion) Upward Movement has been given to this exercise, as this exercise involves the upward movements of the arms synchronising with the breath and articulation of the lower limbs. You will find that all the exercises of Sthula Vyayama are intended to improve neuromuscular coordination and concentration in addition to muscular development of the limbs. This is the biggest advantage of the sthula vyayama. I could not find the same feature in any other category of exercises.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a20ca6030d14\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a20ca6030d14\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.askyogaexpert.org\/blog\/urdhva-gati-sthula-vyayam\/#Starting_Position_of_Urdhva_Gati_Upward_Movement\" >Starting Position of Urdhva Gati (Upward Movement)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.askyogaexpert.org\/blog\/urdhva-gati-sthula-vyayam\/#Exercise_Technique_of_Urdhva_Gati_Upward_Movement\" >Exercise\/ Technique of Urdhva Gati (Upward Movement)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.askyogaexpert.org\/blog\/urdhva-gati-sthula-vyayam\/#Precautions_of_Urdhva_Gati_Upward_Movement\" >Precautions of Urdhva Gati (Upward Movement)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.askyogaexpert.org\/blog\/urdhva-gati-sthula-vyayam\/#Benefits_of_Urdhva_Gati_Upward_Movement\" >Benefits of Urdhva Gati (Upward Movement)<\/a><ul class='ez-toc-list-level-5' ><li class='ez-toc-heading-level-5'><ul class='ez-toc-list-level-5' ><li class='ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.askyogaexpert.org\/blog\/urdhva-gati-sthula-vyayam\/#Urdhva_Gati_-Achieve_3_Advantages_Balance_CirculationLimbs\" >Urdhva Gati -Achieve 3 Advantages Balance| Circulation|Limbs<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h3 class=\"fittexted_for_content_h3\"><span class=\"ez-toc-section\" id=\"Starting_Position_of_Urdhva_Gati_Upward_Movement\"><\/span><span id=\"Starting_Position_of_Rekha_Gati_(Walking_in_a_Straight_line)\" class=\"ez-toc-section\"><\/span><span id=\"Starting_Posture_of_Sarvangapushti\" class=\"ez-toc-section\"><\/span>Starting Position of Urdhva Gati (Upward Movement)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>With feet one foot apart, hold one arm bent at the elbow at an angle of 90 degrees while the other is stretched straight upwards. The palms of both the hands must remain open, facing outward with the fingers together.<\/p>\n<h3 class=\"fittexted_for_content_h3\"><span class=\"ez-toc-section\" id=\"Exercise_Technique_of_Urdhva_Gati_Upward_Movement\"><\/span><span id=\"Exercise\/_Technique_of_Rekha_Gati\" class=\"ez-toc-section\"><\/span><span id=\"Exercise\/_Technique_of_Sarvangapushti\" class=\"ez-toc-section\"><\/span>Exercise\/ Technique of Urdhva Gati (Upward Movement)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Bend your left knee and stretch your right arm upward (Position No.1)\n<p><figure id=\"attachment_604\" aria-describedby=\"caption-attachment-604\" style=\"width: 176px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-604 size-medium lazyload\" data-src=\"https:\/\/www.askyogaexpert.org\/blog\/wp-content\/uploads\/2020\/09\/Urdhva-Gati-Position-1-176x300.jpg\" alt=\"Urdhva Gati Position 1\" width=\"176\" height=\"300\" data-srcset=\"https:\/\/www.askyogaexpert.org\/blog\/wp-content\/uploads\/2020\/09\/Urdhva-Gati-Position-1-176x300.jpg 176w, https:\/\/www.askyogaexpert.org\/blog\/wp-content\/uploads\/2020\/09\/Urdhva-Gati-Position-1.jpg 600w\" data-sizes=\"(max-width: 176px) 100vw, 176px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 176px; --smush-placeholder-aspect-ratio: 176\/300;\" \/><figcaption id=\"caption-attachment-604\" class=\"wp-caption-text\">Urdhva Gati Position 1 Inhale<\/figcaption><\/figure><\/li>\n<li>Repeat this process with the right foot and left arm raised.(Position No.2)\n<p><figure id=\"attachment_605\" aria-describedby=\"caption-attachment-605\" style=\"width: 176px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-605 size-medium lazyload\" data-src=\"https:\/\/www.askyogaexpert.org\/blog\/wp-content\/uploads\/2020\/09\/Urdhva-Gati-Position-2-176x300.jpg\" alt=\"Urdhva Gati Position 2\" width=\"176\" height=\"300\" data-srcset=\"https:\/\/www.askyogaexpert.org\/blog\/wp-content\/uploads\/2020\/09\/Urdhva-Gati-Position-2-176x300.jpg 176w, https:\/\/www.askyogaexpert.org\/blog\/wp-content\/uploads\/2020\/09\/Urdhva-Gati-Position-2.jpg 602w\" data-sizes=\"(max-width: 176px) 100vw, 176px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 176px; --smush-placeholder-aspect-ratio: 176\/300;\" \/><figcaption id=\"caption-attachment-605\" class=\"wp-caption-text\">Urdhva Gati Position 2 Exhale<\/figcaption><\/figure><\/li>\n<li>Breathe in and out to synchronise with the movement of your limbs.<\/li>\n<\/ol>\n<p>Remember that both limbs of the same side are either bent at 90 degrees or in a straight line. Like if your right arm is bent at 90 degree, your right knee will also be bent at 90 degree and the other side arm and leg will remain straight. This will be alternated while synchronising your breathing. You can also alternate the breathing pattern with the movements of your arms and legs. Like Hrid-Gati, keep on alternating the positions of the limbs with breathing patterns without holding.<\/p>\n<p>In the beginning, you can practice 25 times and slowly increase the number of rounds for every week, as per your capacity.<\/p>\n<p>RELATED: <a href=\"https:\/\/www.askyogaexpert.org\/blog\/hrd-gati-yogic-jogging\/\">Achieve your muscular body with HRD-GATI (yogic jogging) \u2013 Engine Daud<\/a><\/p>\n<p>Follow up this exercise with complete relaxation and deep breathing to avoid any muscular fatigue.\u00a0 We should never ignore warm up prior to the workout and relaxation post workout. There are<a href=\"https:\/\/www.askyogaexpert.org\/89\/can-you-further-explain-about-relaxation-techniques?show=89#q89\" target=\"_blank\" rel=\"noopener noreferrer\"> three types of relaxation<\/a>, i.e. Instant Relaxation Technique, Quick Relaxation Technique and Deep Relaxation Technique. You can choose as per your convenience of your time availability.<\/p>\n<h3 class=\"fittexted_for_content_h3\"><span class=\"ez-toc-section\" id=\"Precautions_of_Urdhva_Gati_Upward_Movement\"><\/span>Precautions of Urdhva Gati (Upward Movement)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>As usual, we should always be more aware of the precautions of any exercise than its benefits. So, in case of Urdhva Gati, any person can do it easily.<\/p>\n<ol>\n<li>My experience generally warns those who may have <strong>frozen shoulder or knee pain<\/strong>. They may have some difficulty while articulating the shoulders \/knees as desired in the steps above.<\/li>\n<li>If you have high blood pressure or cardiac issues, you must do it very slowly and that too in consultation with your physician.<\/li>\n<li>Arthritis can limit your mobility in this exercise. So, do it very slowly.<\/li>\n<\/ol>\n<p>To know what to do and what not to do while doing asanas and pranayama, you must learn about the <a href=\"https:\/\/www.slideshare.net\/GulshanKumar11\/basics-of-asana-pranayama-beginners-guide-84363036\" target=\"_blank\" rel=\"noopener noreferrer\">basic common sense of asanas and pranayama<\/a>.<\/p>\n<p>RELATED: <a href=\"https:\/\/www.askyogaexpert.org\/blog\/sarvanga-pushti\/\">SARVANGAPUSHTI \u2013 Whole Body Development<\/a><\/p>\n<h3 class=\"fittexted_for_content_h3\"><span class=\"ez-toc-section\" id=\"Benefits_of_Urdhva_Gati_Upward_Movement\"><\/span><span id=\"Benefits_of_Rekha_Gati\" class=\"ez-toc-section\"><\/span>Benefits of Urdhva Gati (Upward Movement)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>This exercise is good for the limbs and for circulation.<\/li>\n<li>Neuromuscular coordination is improved and balance is improved.<\/li>\n<li>Lungs capacity is improved. We get partial benefits of Bhastrika Pranayama with this exercise.<\/li>\n<li>Pectoral Muscles i.e. Shoulder muscles &amp; thigh muscles, i.e. hamstring muscles and calf muscles, i.e. gastrocnemius are developed.<\/li>\n<\/ol>\n\t\t\t<div id=\"rank-math-rich-snippet-wrapper\" class=\"\">\n\n\t\t\t\t\t\t<h5 class=\"rank-math-title\"><span class=\"ez-toc-section\" id=\"Urdhva_Gati_-Achieve_3_Advantages_Balance_CirculationLimbs\"><\/span>Urdhva Gati -Achieve 3 Advantages Balance| Circulation|Limbs<span class=\"ez-toc-section-end\"><\/span><\/h5>\n\t\t<div class=\"rank-math-review-data\">\n\n\t\t\t<p>Urdhva Gati is similar to Hrid Gati but more focused on neuromuscular coordination and balance, in addition to development of the muscles of the limbs. It improves the circulation.<\/p>\n\t\t\n\t\t\t<p>\n\t\t\t<strong>Course Provider: <\/strong>\n\t\t\tPerson\t\t<\/p>\n\t\t\n\t\t\t<p>\n\t\t\t<strong>Course Provider Name: <\/strong>\n\t\t\tGulshan Kumar, NDDY, BPT, M.Sc. Yoga, PGDIploma (Yoga Therapy), M.Sc. (Spiritual Health &amp; Counselling), QCI Yoga Teacher Level 2, UGC NET (YOGA) Qualified\t\t<\/p>\n\t\t\n\t\t\t<p>\n\t\t\t<strong>Course Provider URL: <\/strong>\n\t\t\thttps:\/\/forms.gle\/bGTmPLY51aNpt4B88\t\t<\/p>\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n\t\n<\/div>\n\n\t\t\t<\/div>\n\t\t\n","protected":false},"excerpt":{"rendered":"<p>The phrase Urdhva Gati means (Urdhva &#8211; Upward Gati &#8211; motion) Upward Movement has been given to this exercise, as [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":604,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[88],"tags":[],"class_list":["post-138","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sthula-vyayama"],"_links":{"self":[{"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/posts\/138","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/comments?post=138"}],"version-history":[{"count":9,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/posts\/138\/revisions"}],"predecessor-version":[{"id":658,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/posts\/138\/revisions\/658"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/media\/604"}],"wp:attachment":[{"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/media?parent=138"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/categories?post=138"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.askyogaexpert.org\/blog\/wp-json\/wp\/v2\/tags?post=138"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}