UR
Urdhva Hastasana
ऊर्ध्व हस्तासन
Beginnerstanding
Target Muscles
shoulderscorespine
Benefits (5)
- + Opens shoulders and chest
- + Lengthens the spine
- + Part of Sun Salutation
- + Energizing
- + Improves posture
Avoid If (2)
- - Shoulder injuries — keep arms lower
- - Neck injuries — do not look up
About
Urdhva Hastasana (Upward Salute) is a standing pose with arms raised overhead — part of every Sun Salutation.
Step-by-Step Instructions
1
1. Stand in Tadasana.
2
2. Inhale.
3
3. Raise arms overhead — straight up.
4
4. Palms facing each other or together.
5
5. Biceps beside the ears.
6
6. Shoulders down — away from ears.
7
7. Spine long, gaze up or forward.
8
8. Feet strong, rooted into the floor.
9
9. Hold 3-5 breaths.
10
10. Exhale, arms down — Tadasana.