Upward Salute (Back View)
Urdhva Hastasana
About This Pose
Upward Salute from the back view perspective offers insight into the posterior alignment that creates a successful overhead reach. This angle reveals how the shoulder blades should move on the back, how the spine lengthens, and how the pelvis maintains neutral position during the arm elevation. Viewing the pose from behind helps practitioners and teachers understand common misalignments such as excessive lower back arching, asymmetrical arm positioning, or improper shoulder blade movement. The back view emphasizes the importance of keeping the core engaged while reaching upward and shows how the entire back body participates in creating length. Understanding this perspective improves teaching cues and self-correction.
Step-by-Step Instructions
- 1
Stand in Mountain Pose
- 2
Feel back body alignment first
- 3
Notice shoulder blade position
- 4
Engage core muscles
- 5
Begin raising arms out to sides
- 6
Observe shoulder blades moving
- 7
Continue reaching overhead
- 8
Keep spine long not arched
- 9
Notice pelvis staying neutral
- 10
Arms reach alongside ears
- 11
Shoulders stay down
- 12
Maintain for several breaths
Alignment Cues
- Shoulder blades drawing down
- Spine long and vertical
- Pelvis in neutral
- Ribs not flaring forward
- Arms symmetrical
- Back muscles engaged evenly
Benefits
- Reveals back body alignment
- Shows shoulder blade movement
- Demonstrates spinal alignment
- Helps identify asymmetries
- Improves teaching understanding
- Supports self-correction
- Creates full body awareness
- Shows pelvis positioning
Modifications
- Arms wider apart
- Smaller range of motion
- Mirror for self-observation
Variations
- Observe with partner feedback
- Video recording for review
- Practice with wall behind
Cautions & Contraindications
Cautions
- Avoid excessive lower back arch
- Keep ribs from flaring
- Maintain symmetry in arms
Avoid this pose if you have:
- Shoulder injuries
- Neck problems
- Spinal conditions
Quick Facts
Primary Focus
shouldersSecondary Focus
Suggested Hold
20 seconds
Tags
Equipment
