Variations (8)
With Props (2)
Mountain Pose Arms Raised
Tadasana with arms overhead · ताड़ासन ऊर्ध्व हस्तासन
Also known as: Standing Upward Arms · Urdhva Hastasana
Mountain Pose Arms Raised, also called Standing Upward Arms is a classical yoga posture. Its Sanskrit name Tadasana with arms overhead translates word-for-word as: Tada (Mountain / Palm Tree) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to engage the core, open and strengthen the shoulders and strengthen and extend the back. Opens the chest and shoulders. Improves posture. It is particularly valued for improving overall posture and building full-body strength. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. Practitioners with shoulder injury and low blood pressure should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Lengthens the spine
- Opens the chest and shoulders
- Improves posture
- Strengthens the core
- Increases body awareness
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Keep the arm below shoulder height, avoid full overhead extension, and use a block to reduce reach.
Low Blood Pressure
Rising quickly from low positions can cause a sudden drop in blood pressure, leading to dizziness or fainting.
Rise slowly from seated or lying positions, pause in a mid-level shape before fully standing, and use a wall for support.
Headache / Migraine
Physical exertion, inversions, and strong breath work can intensify an existing headache or trigger a migraine.
Keep effort minimal, breathe slowly, and skip any vigorous transitions.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Stand with feet together, big toes touching, heels slightly apart
- 2Distribute weight evenly across all four corners of each foot
- 3Engage the quadriceps and lift the kneecaps without locking
- 4Tuck the tailbone slightly and lift the pubic bone toward the navel
- 5Roll the shoulders back and down, arms alongside the body with palms facing forward
- 6Lift through the crown of the head as if a string is pulling you skyward
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
shoulder injury
Keep arms at chest in Anjali Mudra or on hips.
low blood pressure
Move slowly, gaze forward, avoid looking up.
migraine
Gaze forward, avoid looking up.
Target Areas
Practice Flow
How to Practice
1. Stand in Tadasana, feet together, grounding through all four corners of your feet.
2. Inhale deeply, and as you exhale, raise your arms overhead, palms facing each other or slightly turned in.
3. Extend your fingertips towards the ceiling, creating length in your spine.
4. Draw your shoulder blades down your back, opening your chest.
5. Engage your abdominal muscles and tuck your tailbone slightly to neutralize your spine.
3 more steps remaining
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Frequently Asked Questions
Common questions about Tadasana with arms overhead
What is Mountain Pose Arms Raised?
Mountain Pose Arms Raised, also called Standing Upward Arms is a classical yoga posture. Its Sanskrit name Tadasana with arms overhead translates word-for-word as: Tada (Mountain / Palm Tree) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to engage the core, open and strengthen the shoulders and strengthen and extend the back. Opens the chest and shoulders. Improves posture. It is particularly valued for improving overall posture and building full-body strength. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. Practitioners with shoulder injury and low blood pressure should approach with care or consult a qualified teacher.
What are the benefits of Mountain Pose Arms Raised?
Lengthens the spine. Opens the chest and shoulders. Improves posture. Strengthens the core. Increases body awareness.
Who should avoid Mountain Pose Arms Raised?
Avoid this pose if you have: Shoulder injury, Low blood pressure (use caution), Headache (use caution).
How many steps are in Mountain Pose Arms Raised?
Mountain Pose Arms Raised is practiced in 8 steps. Stand in Tadasana, feet together, grounding through all four corners of your feet.
Is Mountain Pose Arms Raised suitable for beginners?
Yes, Mountain Pose Arms Raised is a beginner-friendly pose suitable for all levels.
What conditions does Mountain Pose Arms Raised help with?
Mountain Pose Arms Raised is therapeutic for: posture correction, strength, back pain.
What poses should I do before Mountain Pose Arms Raised?
Prepare with: Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Tadasana with arms overhead with other poses