Beginnerstanding

Raised Arms Pose

Hasta Uttanasana · हस्त उत्तानासन

Also known as: Standing Backbend Arms Up · Hasta Uttanasana

HastaHand·UttanaRaised / Stretched·AsanaPose

Raised Arms Pose, also called Standing Backbend Arms Up is a classical yoga posture. Its Sanskrit name Hasta Uttanasana translates word-for-word as: Hasta (Hand) · Uttana (Raised / Stretched) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. Lengthens the spine and improves posture. Stretches the shoulders, chest, and abdomen. Strengthens the core and back muscles. It is particularly valued for improving overall posture and alleviating back discomfort. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. A wall can be used to make the posture more accessible and support correct alignment. Practitioners with shoulder injury and neck pain should approach with care or consult a qualified teacher.

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

Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Draw the shoulder blades together without externally rotating aggressively; place hands on blocks to reduce range.
Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Do not allow the head to drop back unsupported; keep the chin slightly tucked and look forward rather than up.
Recent Surgery
Surgical wounds and healing tissues need time before being subjected to the mechanical stress of yoga postures.
Wait for full medical clearance from your surgeon; begin with gentle breath work and progress only as healing allows.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Limit the depth of the backbend, engage the core actively before moving, and avoid any movement that creates pinching in the lumbar spine.

Props That Can Help

Optional supports — use when helpful, not required

Wall

Use the wall to support the feet or back in deep backbends, allowing the chest and spine to open without the risk of falling.

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

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 Raised Arms Pose?

Raised Arms Pose, also called Standing Backbend Arms Up is a classical yoga posture. Its Sanskrit name Hasta Uttanasana translates word-for-word as: Hasta (Hand) · Uttana (Raised / Stretched) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. Lengthens the spine and improves posture. Stretches the shoulders, chest, and abdomen. Strengthens the core and back muscles. It is particularly valued for improving overall posture and alleviating back discomfort. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. A wall can be used to make the posture more accessible and support correct alignment. Practitioners with shoulder injury and neck pain should approach with care or consult a qualified teacher.

What are the benefits of Raised Arms Pose?

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 Raised Arms Pose?

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 Raised Arms Pose?

Raised Arms Pose 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 Raised Arms Pose suitable for beginners?

Yes, Raised Arms Pose is a beginner-friendly pose suitable for all levels.

What props are needed for Raised Arms Pose?

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

What conditions does Raised Arms Pose help with?

Raised Arms Pose is therapeutic for: posture correction, back pain, flexibility, breathing.

What poses should I do before Raised Arms Pose?

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