BeginnerstandingVariations (1)
Urdhva Hastasana
ऊर्ध्व हस्तासन
Urdhva Hastasana (Upward Salute) is a standing pose with arms raised overhead — part of every Sun Salutation.
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 injuries — keep arms lower
- Neck injuries — do not look 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
About this Pose
Urdhva Hastasana (Upward Salute) is a standing pose with arms raised overhead — part of every Sun Salutation.
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 Urdhva Hastasana?
Urdhva Hastasana (Upward Salute) is a standing pose with arms raised overhead — part of every Sun Salutation.
What are the benefits of Urdhva Hastasana?
Opens shoulders and chest. Lengthens the spine. Part of Sun Salutation. Energizing. Improves posture.
Who should avoid Urdhva Hastasana?
Avoid this pose if you have: Shoulder injuries — keep arms lower, Neck injuries — do not look up.
How many steps are in Urdhva Hastasana?
Urdhva Hastasana is practiced in 10 steps. Stand in Tadasana.
Is Urdhva Hastasana suitable for beginners?
Yes, Urdhva Hastasana is a beginner-friendly pose suitable for all levels.
What conditions does Urdhva Hastasana help with?
Urdhva Hastasana is therapeutic for: posture correction, flexibility.
What poses should I do before Urdhva Hastasana?
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