Beginnerstanding

Hasta Uttanasana

हस्त उत्तानासन

Hasta Uttanasana, or Raised Arms Pose, is a foundational standing pose often practiced at the beginning of a sequence or as part of Sun Salutations. It lengthens the spine, stretches the shoulders and chest, and brings a gentle opening to the front of the body.

Anatomy Involved

Benefits

6

Lengthens the spine and improves posture
Stretches the shoulders, chest, and abdomen
Strengthens the core and back muscles
Expands lung capacity and promotes deeper breathing
Calms the mind and reduces fatigue
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Severe shoulder injury or pain
Severe neck injury or pain (keep head neutral)
Recent abdominal surgery
Severe low back pain (limit backbend)

Common Mistakes to Avoid

✕Locking the knees — keep a micro-bend or engage the quadriceps

✕Collapsing the arches of the feet — distribute weight evenly

✕Holding the breath or breathing shallowly

✕Hunching the shoulders toward the ears

✕Leaning weight to one side — keep both feet equally grounded

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Ground firmly through all four corners of both feet
2Engage the quadriceps by lifting the kneecaps
3Lengthen the spine from the tailbone to the crown of the head
4Draw the shoulder blades down and back
5Maintain steady, even breathing throughout

Pose Details

Helps With

posture correctionback painflexibilitybreathing

Pose Type

backbendcore strengthener

Body Focus

upper bodyspinechestshoulders

Focus Areas

flexibilitystrengthbreathing

Best For

beginnersseniorsprenatalpostnataldesk workersathletesrunnersplus sizeteens

Yoga Styles

hathavinyasaiyengarrestorative

When to Practice

warm upsun salutationmorningquick practice

Position

standing

Modify If You Have

shoulder injury

Keep arms wider apart or hands on hips, lifting chest without raising arms fully.

neck pain

Keep head in a neutral position, gazing forward instead of upward.

Practice Flow

Tadasana Variation: Heel Raises

This pose

Standing Forward Bend

Adho Mukha Virasana (Child's Pose)

Savasana

About this Pose

Hasta Uttanasana, or Raised Arms Pose, is a foundational standing pose often practiced at the beginning of a sequence or as part of Sun Salutations. It lengthens the spine, stretches the shoulders and chest, and brings a gentle opening to the front of the body.

How to Practice

1

1. Stand tall in Tadasana (Mountain Pose), feet together and weight evenly distributed through all four corners of your feet.

2

2. Inhale deeply, sweep your arms out to the sides and then upwards, bringing your palms to face each other.

3

3. Keep your arms shoulder-width apart, actively drawing your shoulders down and away from your ears to create space in the neck.

4

4. Extend through your fingertips, reaching strongly towards the ceiling as if to touch it.

5

5. Keep your arms straight but do not lock your elbows; maintain a micro-bend.

5 more steps remaining

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Frequently Asked Questions

Common questions about Hasta Uttanasana

What is Hasta Uttanasana?

Hasta Uttanasana, or Raised Arms Pose, is a foundational standing pose often practiced at the beginning of a sequence or as part of Sun Salutations. It lengthens the spine, stretches the shoulders and chest, and brings a gentle opening to the front of the body.

What are the benefits of Hasta Uttanasana?

Lengthens the spine and improves posture. Stretches the shoulders, chest, and abdomen. Strengthens the core and back muscles. Expands lung capacity and promotes deeper breathing. Calms the mind and reduces fatigue. Energizes the body and prepares for further poses.

Who should avoid Hasta Uttanasana?

Avoid this pose if you have: Severe shoulder injury or pain, Severe neck injury or pain (keep head neutral), Recent abdominal surgery, Severe low back pain (limit backbend).

How many steps are in Hasta Uttanasana?

Hasta Uttanasana is practiced in 10 steps. Stand tall in Tadasana (Mountain Pose), feet together and weight evenly distributed through all four corners of your feet.

Is Hasta Uttanasana suitable for beginners?

Yes, Hasta Uttanasana is a beginner-friendly pose suitable for all levels.

What props are needed for Hasta Uttanasana?

You may use: wall. Props make the pose more accessible and comfortable.

What conditions does Hasta Uttanasana help with?

Hasta Uttanasana is therapeutic for: posture correction, back pain, flexibility, breathing.

What poses should I do before Hasta Uttanasana?

Prepare with: Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.