Upward Salute (Prayer Hands)
Urdhva Hastasana
About This Pose
Upward Salute with Prayer Hands brings the palms together overhead, combining the upward reaching energy with the centering quality of anjali mudra. This variation requires additional shoulder flexibility to bring the palms fully together while maintaining shoulder integration. The pressing of palms creates a midline connection that draws energy toward the center of the body. This expression of the pose often appears in traditional Sun Salutation sequences and adds a devotional quality to the movement. The prayer hands overhead create a clear energetic line from heart through hands, symbolizing the connection between earth and sky.
Step-by-Step Instructions
- 1
Start in Mountain Pose
- 2
Ground through feet firmly
- 3
Draw hands to prayer at heart
- 4
Engage core muscles
- 5
Inhale and reach arms overhead
- 6
Keep palms pressing together
- 7
Straighten arms as much as comfortable
- 8
Draw shoulders down from ears
- 9
Look up toward hands
- 10
Keep neck long
- 11
Feel connection heart to hands
- 12
Hold for 3-5 breaths
Alignment Cues
- Palms pressing evenly together
- Arms as straight as comfortable
- Shoulders drawing down
- Biceps framing ears ideally
- Core engaged supporting spine
- Gaze toward thumbs
Benefits
- Combines reaching with centering
- Adds devotional quality
- Creates midline awareness
- Increases shoulder flexibility
- Traditional sun salutation form
- Connects heart to sky
- Builds focus and intention
- Deepens spiritual dimension
Modifications
- Palms apart if shoulders tight
- Bent elbows if needed
- Look forward not up
Variations
- Lean back slightly
- Pulse palms pressing together
- Interlace fingers instead
Cautions & Contraindications
Cautions
- Only press palms if shoulders allow
- Keep shoulders from hunching
- Avoid straining to touch palms
Avoid this pose if you have:
- Severe shoulder tightness
- Shoulder injuries
- Wrist problems affecting prayer position
Quick Facts
Primary Focus
shouldersSecondary Focus
Suggested Hold
20 seconds
Tags
Equipment
