Raised Arms Side Bend
Urdhva Hastasana Side Bend · ऊर्ध्व हस्तासन पार्श्व
Also known as: Standing Side Stretch · Crescent Side Bend
Raised Arms Side Bend, also called Standing Side Stretch is a classical yoga posture. Its Sanskrit name Urdhva Hastasana Side Bend 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 engage the obliques. Opens intercostal muscles. Quick warm-up. It is particularly valued for developing greater flexibility and alleviating back discomfort. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and desk workers. Practitioners with spinal injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Stretches side body
- Opens intercostal muscles
- Quick warm-up
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Engage the core before any movement, keep a slight bend in the knees, and avoid locking the lower back.
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
Target Areas
Practice Flow
How to Practice
1. Come to Urdhva Hastasana — arms up.
2. Palms together, fingers interlocked.
3. Exhale, bend to the right.
4. Stretch in the left side waist.
5. Hips stay centered — don't shift.
5 more steps remaining
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Frequently Asked Questions
Common questions about Urdhva Hastasana Side Bend
What is Raised Arms Side Bend?
Raised Arms Side Bend, also called Standing Side Stretch is a classical yoga posture. Its Sanskrit name Urdhva Hastasana Side Bend 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 engage the obliques. Opens intercostal muscles. Quick warm-up. It is particularly valued for developing greater flexibility and alleviating back discomfort. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and desk workers. Practitioners with spinal injury should approach with care or consult a qualified teacher.
What are the benefits of Raised Arms Side Bend?
Stretches side body. Opens intercostal muscles. Quick warm-up.
Who should avoid Raised Arms Side Bend?
Avoid this pose if you have: Spinal injuries.
How many steps are in Raised Arms Side Bend?
Raised Arms Side Bend is practiced in 10 steps. Come to Urdhva Hastasana — arms up.
Is Raised Arms Side Bend suitable for beginners?
Yes, Raised Arms Side Bend is a beginner-friendly pose suitable for all levels.
What conditions does Raised Arms Side Bend help with?
Raised Arms Side Bend is therapeutic for: flexibility, back pain.
What poses should I do before Raised Arms Side Bend?
Prepare with: Urdhva Hastasana, Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Urdhva Hastasana Side Bend with other poses