BeginnerstandingVariations (1)
Raised Arms Pose
Urdhva Hastasana · ऊर्ध्व हस्तासन
Also known as: Upward Salute · Urdhva Hastasana · Arms Overhead Pose
Raised Arms Pose, also called Upward Salute is a classical yoga posture. Its Sanskrit name Urdhva Hastasana translates word-for-word as: Urdhva (Upward) · Hasta (Hands) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to open and strengthen the shoulders, engage the core and lengthen the spine. Lengthens the spine. Part of sun salutation. It is particularly valued for improving overall posture and developing greater flexibility. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors.
Anatomy Involved
Benefits
- Opens shoulders and chest
- Lengthens the spine
- Part of Sun Salutation
- Energizing
- Improves posture
- 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.
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.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 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
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
shoulder injury
Keep arms shoulder-width or slightly bent.
neck pain
Keep gaze forward, not up.
Target Areas
Practice Flow
How to Practice
1. Stand in Tadasana.
2. Inhale.
3. Raise arms overhead — straight up.
4. Palms facing each other or together.
5. Biceps beside the ears.
5 more steps remaining
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Frequently Asked Questions
Common questions about Urdhva Hastasana
What is Raised Arms Pose?
Raised Arms Pose, also called Upward Salute is a classical yoga posture. Its Sanskrit name Urdhva Hastasana translates word-for-word as: Urdhva (Upward) · Hasta (Hands) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to open and strengthen the shoulders, engage the core and lengthen the spine. Lengthens the spine. Part of sun salutation. It is particularly valued for improving overall posture and developing greater flexibility. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors.
What are the benefits of Raised Arms Pose?
Opens shoulders and chest. Lengthens the spine. Part of Sun Salutation. Energizing. Improves posture.
Who should avoid Raised Arms Pose?
Avoid this pose if you have: Shoulder injuries — keep arms lower, Neck injuries — do not look up.
How many steps are in Raised Arms Pose?
Raised Arms Pose is practiced in 10 steps. Stand in Tadasana.
Is Raised Arms Pose suitable for beginners?
Yes, Raised Arms Pose is a beginner-friendly pose suitable for all levels.
What conditions does Raised Arms Pose help with?
Raised Arms Pose is therapeutic for: posture correction, flexibility.
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.
Build Your Own Sequence
Combine Urdhva Hastasana with other poses