Upward Salute
Urdhva Hastasana
About This Pose
Upward Salute (Urdhva Hastasana) extends Mountain Pose by reaching the arms overhead in a gesture of openness and aspiration. This fundamental pose appears in Sun Salutation sequences and serves as both a complete pose and a transition. The upward reach creates length through the entire body from feet to fingertips, stretching the shoulders, armpits, and belly. The pose embodies the quality of reaching upward with energy and intention while maintaining a grounded foundation through the feet. Upward Salute naturally encourages deeper breathing as the ribcage expands and the chest opens. The simplicity of the pose makes it accessible to all practitioners while offering opportunities for refinement through attention to alignment.
Step-by-Step Instructions
- 1
Begin in Mountain Pose
- 2
Ground through all four corners of feet
- 3
Engage leg muscles
- 4
Draw tailbone down slightly
- 5
Inhale and sweep arms out and up
- 6
Reach fingertips toward ceiling
- 7
Palms face each other or touch
- 8
Keep shoulders dropping down
- 9
Lengthen through sides of body
- 10
Lift chest without overarching back
- 11
Gaze forward or slightly up
- 12
Hold for 3-5 breaths
Alignment Cues
- Arms in line with ears
- Shoulders descending down back
- Ribcage drawing in
- Core engaged
- Legs active and grounding
- Crown reaching upward
Benefits
- Stretches shoulders and armpits
- Opens chest and belly
- Creates full body length
- Improves posture
- Increases energy and alertness
- Prepares for Sun Salutation
- Deepens breathing capacity
- Builds focus and intention
Modifications
- Arms shoulder-width apart
- Softer bend in elbows
- Gaze straight ahead
Variations
- Palms touching overhead
- Add gentle backbend
- Hands in prayer overhead
Cautions & Contraindications
Cautions
- Keep shoulders down from ears
- Avoid overarching lower back
- Maintain core engagement
Avoid this pose if you have:
- Shoulder injuries
- Neck problems
- Uncontrolled high blood pressure
Quick Facts
Primary Focus
shouldersSecondary Focus
Suggested Hold
20 seconds
Tags
Equipment
