How to do Upward Salute Pose (Urdhva Hastasana)

Urdhva Hastasana is literally translated as "Raised Hands Pose," although it is sometimes referred to as Talasana, which is Palm Tree Pose

upward salute

POSE INFORMATION

GENERAL INFO

Name in Sanskrit: Urdhva Hastasana

Difficulty: Easy

POSE BENEFITS

  • Stretches out your belly
  • Stretches your armpits and shoulders
  • Improves digestion
  • Relieves mild anxiety

POSE CAUTIONS

If you have an injury in your neck or shoulders, avoid raising your arms while perfoming this pose

yoga asana

HOW TO PRACTICE THIS ASANA

ONE

Stand in the mountain pose. Turn your palms to face outwards by rotating your arms such that your thumbs are pointing backwards. On your next inhale, wave your arms up towards the ceiling.  

TWO

If your shoulders are tight, raise your arms until they are about parallel then stop. But if you can, bring your palms to touch starting from their bases, moving up to the fingers tips, making sure that you don’t hunch your back.

THREE

Straighten your elbows, reaching upward through the pinkies such that the thumbs are turned downwards in the direction of your head.

Lean your head slightly back, ensuring that you don’t compress your neck. Gaze at the thumbs. 

FOUR

Do not allow your ribs to push outwards instead, pull the front ribs downwards, in the direction of your pelvis and inwards, in the direction of your spine.

Extend the tailbone downwards, towards the mat. Now, raise the ribcage evenly upwards, increasing the size of the belly. Hold this position for a couple of breaths.    

FIVE

On your next exhalation, sweep the arms towards the sides and fold over from your hips, coming into a stranding forward bend.  

How to do Upward Salute Pose (Urdhva Hastasana)

VIDEO INSTRUCTIONS

BEGINNERS TIP

Wrap a shoulder-width loop round your arms when they are raised, just above your elbows, to help keep them straightened. 

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