Variations (8)
With Props (2)
Tadasana with arms overhead
ताड़ासन ऊर्ध्व हस्तासन
Tadasana Urdhva Hastasana is an extension of Tadasana with arms overhead, which lengthens the spine and opens the chest. It improves posture, strengthens the core, and increases awareness of body alignment.
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
- Low blood pressure (use caution)
- Headache (use caution)
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
About this Pose
Tadasana Urdhva Hastasana is an extension of Tadasana with arms overhead, which lengthens the spine and opens the chest. It improves posture, strengthens the core, and increases awareness of body alignment.
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 Tadasana with arms overhead?
Tadasana Urdhva Hastasana is an extension of Tadasana with arms overhead, which lengthens the spine and opens the chest. It improves posture, strengthens the core, and increases awareness of body alignment.
What are the benefits of Tadasana with arms overhead?
Lengthens the spine. Opens the chest and shoulders. Improves posture. Strengthens the core. Increases body awareness.
Who should avoid Tadasana with arms overhead?
Avoid this pose if you have: Shoulder injury, Low blood pressure (use caution), Headache (use caution).
How many steps are in Tadasana with arms overhead?
Tadasana with arms overhead is practiced in 8 steps. Stand in Tadasana, feet together, grounding through all four corners of your feet.
Is Tadasana with arms overhead suitable for beginners?
Yes, Tadasana with arms overhead is a beginner-friendly pose suitable for all levels.
What conditions does Tadasana with arms overhead help with?
Tadasana with arms overhead is therapeutic for: posture correction, strength, back pain.
What poses should I do before Tadasana with arms overhead?
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