Upward Salute (Urdhva Hastasana)
Upward Salute (Urdhva Hastasana)
The pose of many names (apparently), I learned it as Utthita Hastasana in Tadasana, or extended hands in Mountain Pose.
(oord-vah hahs-TAHS-anna)
urdhva = raised (or upward)
hasta = hand
Yes!
Kinda. Eyes are open, but arms overhead may make students feel vulnerable. Consider using invitational language to cue arms raised.
Pro tip: Once your arms are up, run down the list of steps for tadasana to make sure your alignment is still correct.
Upward Salute (Urdhva Hastasana) Step-by-Step Instructions:
1. Start in Tadasana. Turn arms laterally (outward), with palms facing away from the body and thumbs back
Don’t struggle to get your hands turned, this is only done in preparation to…
2. Inhale, lift arms out to the side then toward the ceiling
If your shoulders are tight, reach through fingertips in alignment with shoulder heads, hands parallel.
If it’s accessible to press palms together without hunching the shoulders forward or lifting them towards your ears, you could try the full expression of this pose. Start by pressing the base of the palms, then palms, and finally the fingers together.
3. Soften the shoulders away from ears to give space for the neck. Then, widen them and release them down your back
Take a look at modifications below and consider using a block to help keep your arms engaged as you work on releasing your shoulders
4. Focus on maintaining the external rotation of the upper arms, with bicep back towards ears, triceps forward
Getting used to understanding this external rotation will help inform a lot of other poses.
5. Elbows extend toward the ceiling without locking
Get ya hands up! Although they may stay bent if that’s more accessible in your body, that’s cool too!
6. Gaze may lift toward the thumbs. If it’s more comfortable, chin can remain parallel to the floor with the neck long
Your hands don’t have to touch, your drishti (gaze) doesn’t have to go up. Find what’s right in your body.
7. As in tadasana, make sure the front rib cage doesn’t protrude forward. Reach tailbone toward floor. Lengthen ribcage evenly toward ceiling, creating expansion in the belly.
Ribcage soft, tail to floor, hands reach up, palms face, shoulders down, knees unlocked, gaze forward or up, lengthen spine, and…
8. Breathe
Try five deep breaths, remembering to let go of whatever daydreams want to keep you from experiencing this unnecessarily detailed yoga posture.
9. To release, exhale and sweep hands down to sides. You’re back in tadasana!
To flow to Uttanasana, exhale and hinge forward at the hips, sweeping the arms out to the side and down toward the floor. If palms are together, you might maintain that connection as your sweep them along the middle of your body, releasing toward the floor.
Contraindications:
If disabled, may possibly be done sitting.
Avoid raised arms with shoulder or neck injuries.
Benefits:
- Creates space in the upper body allowing for deeper breathing
- Stretches shoulders, upper back and armpits, preparing them for more challenging yoga postures
- Lifts Energy
Modifications, Variations & Props:
- Feet hip distance apart and parallel for more stability (pregnant, beginner, elder, wide hips, just because it feels better)
- Block between thighs to teach the internal rotation, leg support & connection to the pelvic floor and core
- Standing with the wall against the back body. Generally, the backs of your heels, sacrum and shoulder blades (not your head) should touch the wall. Your body may be different, that’s ok!
- Hold a block between your hands to maintain engagement of arms while softening shoulders from ears
- Strap around outer upper arms to teach arm engagement, and help you feel your shoulders broaden
- For tight shoulders, you could create a Y with the arms instead
With a Partner:
Let them look at your from all angles to make sure your head is stacked over your heels, your ribcage isn’t poking out, and your knees aren’t locked. They can also tell you if your shoulders are hunching forward or are in your ears.
Go Deeper:
Try closing your eyes while maintaining your balance and alignment. You might be surprised how challenging standing on two feet can be without environmental cues. This is a great way to practice for other balancing poses.
Common Mistakes:
- Ribs moving forward
- Collapsed Energy
- Feet too narrow for proper balance
- Locked Knees
- Clenching (booty, jaw, soul)
This pose is good for:
- Anxiety
- Asthma
- Back ache
- Low energy
- Indigestion
What’s next?
The most common pose that follows Urdhva Hastasana is Uttanasana, leading you toward the floor.