Upward Salute (Open Arms)
Urdhva Hastasana
About This Pose
Upward Salute with Open Arms creates a broader, more expansive expression of the traditional overhead reach. With arms extended at angles rather than parallel overhead, this variation emphasizes chest opening and shoulder external rotation. The wider arm position feels more accessible for practitioners with tight shoulders while still providing the upward reaching energy of the pose. This variation creates a sense of openness and receptivity, as if embracing the sky. The position naturally encourages deeper breathing as the chest opens more fully. This expression of Upward Salute works beautifully in sequences emphasizing heart opening and expansion.
Step-by-Step Instructions
- 1
Begin in Mountain Pose
- 2
Root firmly through feet
- 3
Engage core muscles
- 4
Inhale and open arms wide
- 5
Reach out to sides first
- 6
Continue reaching up at angles
- 7
Arms create V shape overhead
- 8
Palms face each other or forward
- 9
Lift through chest
- 10
Draw shoulders down back
- 11
Feel expansion through front body
- 12
Hold for 3-5 breaths
Alignment Cues
- Arms at 45-degree angles
- Palms facing forward or inward
- Shoulders descending down
- Chest lifting and opening
- Core supporting spine
- Legs grounded and active
Benefits
- Opens chest more fully
- Accessible for tight shoulders
- Creates sense of expansion
- Encourages deeper breathing
- Externally rotates shoulders
- Builds sense of receptivity
- Stretches pectoral muscles
- Energizes and uplifts
Modifications
- Arms lower if needed
- Palms face down for ease
- Focus on chest opening
Variations
- Gentle backbend with open arms
- Pulse arms gently
- Circle arms in this position
Cautions & Contraindications
Cautions
- Keep shoulders from lifting
- Maintain core engagement
- Avoid excessive backbend
Avoid this pose if you have:
- Shoulder impingement
- Rotator cuff injuries
- Neck problems
Quick Facts
Primary Focus
chestSecondary Focus
Suggested Hold
20 seconds
Tags
Equipment
