[12] Simultaneously the movement of the Hasta Vinyasas help invigorate the body and prepare it for other asana practice.
After remaining in the stretch with the arms above the head for a moment, with the exhale, the hands are then brought out along sides back to Samasthitiḥ.
[14] This movement provides a healthy stretch to thoracic cavity and rib structures, especially with a slight back bend.
[15] Like Purvabhaga Vinyasa begins in Samasthitiḥ, but the hands are turned so the palms face backwards.
[13] The Elbow Movement involves interlocking the fingers behind the base of the head (at the neck), with the arms raised and out to the sides.
Especially with a slight back bend, this position expands the thoracic cavity increasing lung capacity as well as stretching the intercostal muscles.
Both movements open the chest, notably the pectoral muscles, and above the clavicles, and top area of the lungs.
When exiting these positions, the hands are simply returned to the sides (to Samasthitiḥ) and not brought back up above the head.
When practiced as an Hasta Vinyasa, a minor back-bend can be performed starting on an inhale after entering the pose.
A back bend is initiated on the inhale, with care taken to lift the chest up, and bring the shoulders down (adducting the scapula).
All other aspects of the hand and arm position correspond with Pashcima Namaskarasana (Reverse Prayer Pose).
[9] There are two Hasta Vinyasas for shoulder rotation: One is a back bend with hands over the head, followed by a simultaneous return to standing, and movement of the arms toward the front.
[18] Beginning with the fingers interlaced (palms out) above the head (as at the apex of Parshvabhaga Vinyasa), a back-bend is performed on the inhale.