Urdhva Hastasana (Upward Salute): Steps and Alignment

Urdhva Hastasana, or Upward Salute, is a standing pose with the arms reaching overhead. The pose begins from stable feet and an upright spine.

Steps

1. Stand in Tadasana with the feet comfortably placed.
2. Distribute weight evenly across both feet.
3. Raise the arms forward and upward.
4. Keep the palms facing each other or bring them together.
5. Lengthen through the sides of the waist.
6. Relax the shoulders away from the ears.
7. Lower the arms slowly.

Modifications

• Keep the hands shoulder-width apart.
• Bend the elbows.
• Raise one arm at a time.
• Practise with the back against a wall.
• Use a chair for seated Upward Salute.

Alignment points

• Keep the ribs organised.
• Avoid locking the knees.
• Keep the chin level.
• Maintain ordinary breathing.

Common mistakes

• Arching the lower back strongly.
• Lifting the shoulders toward the ears.
• Forcing the palms together.
• Holding the breath.

Practice limits

Use a smaller arm range when the shoulders, neck or lower back feel sharply strained. Learn stronger standing backbend variations from a qualified yoga teacher.