KneelingBeginner
Seated Arm Lift
Urdhva Hastasana
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About This Pose
Seated Arm Lift is a simple yet effective pose that opens the shoulders and chest while creating length in the torso. This accessible stretch can be practiced anywhere and provides immediate relief from tension in the upper body. The upward arm movement stretches the latissimus dorsi and intercostal muscles, improving breathing capacity and posture. Regular practice helps maintain healthy shoulder range of motion and counteracts rounded shoulder patterns.
Step-by-Step Instructions
- 1
Sit comfortably with spine tall
- 2
Inhale and lift arms overhead
- 3
Keep palms facing each other
- 4
Reach through fingertips
- 5
Relax shoulders away from ears
- 6
Hold and breathe steadily
Alignment Cues
- Ribs stacked
- Neck neutral
Benefits
- Opens shoulders effectively
- Creates torso length
- Improves breathing capacity
- Maintains shoulder mobility
- Counteracts rounded shoulders
- Accessible anywhere
Modifications
- Lower arms slightly
Variations
- Dynamic arm lift
Cautions & Contraindications
Cautions
- Avoid arching lower back
Avoid this pose if you have:
- Shoulder pain
Quick Facts
Primary Focus
shouldersSecondary Focus
core
Suggested Hold
30 seconds
Tags
seatedarmsenergizing
Equipment
yoga mat
