What is Upward Hands Pose?
English Name: Upward Hands Pose
Sanskrit Name: Urdhva Hastasana (pronounced OORD-vah hahs-TAHS-uh-nuh)
Category: Standing, Foundational, Gentle, Mood Booster
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Upward Arm Pose, or Urdhva Hastasana, is a foundational standing posture in yoga that involves lifting the arms overhead with an elongated spine and rooted feet. Often practiced at the beginning of Sun Salutations, this pose helps awaken the body, stretch the sides, and cultivate full-body awareness.
Despite its simplicity, Urdhva Hastasana offers a powerful opportunity to integrate breath, posture, and presence. It strengthens posture, encourages openness in the shoulders and chest, and is an excellent transitional pose for flows or morning routines.
Benefits of Upward Hands Pose
- Lengthens the spine and stretches the torso and shoulders
- Improves posture by encouraging proper alignment
- Energizes the body and prepares it for deeper movement
- Enhances lung capacity through full, expansive breathing
- Promotes grounding and stability through the feet and legs
- Supports mental clarity by linking movement and breath
How to Practice Upward Hands Pose
- Begin in Mountain Pose (Tadasana) with feet together or hip-width apart.
- Root down through the feet and engage the thighs.
- On an inhale, sweep your arms out to the sides and up overhead.
- Keep the palms facing one another, or bring them together if shoulders allow.
- Lengthen through the sides of your body while relaxing the shoulders away from your ears.
- Gaze forward or slightly upward without compressing the neck.
- Breathe deeply for 3–5 breaths. Exhale to lower the arms or transition into the next pose.
Alignment Tips & Cues for Upward Hands Pose
Alignment Tips:
- Keep the ribs drawn in to avoid flaring the chest
- Engage the core to protect the lower back
- Keep weight evenly distributed across both feet
- Relax the shoulders even as the arms lift
- Extend upward through fingertips without tension
Simple & Effective Cueing Suggestions:
- “Reach up through your fingers, root down through your feet.”
- “Keep your spine long and ribs gently tucked in.”
- “Let your arms rise with your breath.”
- “Grow tall from the crown of your head to your heels.”
Contraindications
- Shoulder injuries: Modify the arm position or avoid overhead lifting
- Low back pain: Keep core engaged and avoid overarching
- Neck strain: Keep gaze forward instead of upward
- High blood pressure: Consult a doctor or modify if dizziness occurs
Modifications & Variations of Upward Hands Pose
Modifications
- Keep arms shoulder-width apart if bringing palms together is difficult
- Slightly bend the elbows if shoulders are tight
- Use a block between palms to encourage alignment
- Practice with back against a wall for postural awareness
Variations
- Cactus Arms: Bend elbows into a goalpost shape for a heart-opening variation
- Prayer Pose: Bring hands to Anjali Mudra overhead or at heart center
- Side Bend Variation: Add a gentle lean to one side to stretch the side body
Common Mistakes to Avoid
- Overarching the lower back: Engage the core to keep the spine neutral
- Tensing the shoulders: Let them relax as the arms lift
- Flaring the ribs: Keep the front body integrated and long
- Locking the knees: Keep a microbend or gentle engagement in the legs
- Holding the breath: Maintain steady, full inhales and exhales
When to Avoid or Upward Hands Pose
- Shoulder or upper back tension: Lower the arms or keep them wider apart
- Neck issues: Avoid looking up; keep gaze neutral
- Low energy or dizziness: Keep hands at heart center or seated variation
- Early pregnancy: Widen stance and avoid deep side bends if combining with variations
Why Practice Upward Hands Pose?
Upward Arm Pose may seem simple, but it serves as a powerful bridge between grounding and extension. Whether you’re beginning a flow or pausing for stillness, this pose activates the full body, improves posture, and invites deep, mindful breathing.
It’s a reminder to rise with intention—rooted in the earth and reaching for clarity, vitality, and openness.
Frequently Asked Questions
Is Upward Arm Pose safe for people with shoulder issues?
Yes, with modifications. If you have shoulder tightness or a history of injury, keep the arms shoulder-width apart or slightly bent. You can also practice with arms at heart center or use “cactus arms” to reduce strain while still getting the benefits of spinal lengthening.
What’s the difference between Upward Arm Pose and Mountain Pose?
Upward Arm Pose builds directly on Mountain Pose. While Mountain Pose focuses on grounding, alignment, and stability with the arms down, Upward Arm Pose adds a vertical stretch by raising the arms overhead. It’s often used as a transition or energizing variation of Mountain Pose in sequences like Sun Salutations.
Can I practice Upward Arm Pose seated or in a chair?
Absolutely. Seated versions are great for those with balance issues or limited mobility. Sit tall with feet flat on the floor, then lift your arms overhead as you would standing—keeping the spine long and shoulders relaxed. This makes the pose accessible and effective even at a desk or in restorative practice.
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