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Upward

Salute

What is Upward Salute?

English Name: Upward Salute (Hands Together)
Sanskrit Name: Urdhva Hastasana (pronounced OORD-vah hahs-TAH-suh-nuh)
Category: Foundational, Standing, Gentle, Beginner

Upward Salute, or Urdhva Hastasana, is a foundational standing pose that stretches the entire body upward while grounding firmly through the feet. Performed with the hands together overhead, this version emphasizes alignment, energy extension, and balance. It encourages spaciousness through the sides of the body, improves posture, and helps awaken the breath. Often used as a transition or a preparatory pose, Upward Salute integrates grounding and elevation—making it an essential shape in many styles of yoga, including Vinyasa, Hatha, and beginner sequences.

Benefits of Upward Salute

 

  • Lengthens the Spine: Promotes elongation from feet to fingertips
  • Improves Posture: Counteracts slouching by aligning the shoulders, ribs, and hips
  • Opens the Shoulders & Chest: Encourages mobility and openness in the upper body
  • Stimulates Energy Flow: Reaches upward to energize the body and awaken the mind
  • Supports Breath Awareness: Enhances deep, full breathing by creating space in the rib cage

How to Practice Upward Salute

  1. Start in Mountain Pose (Tadasana) with feet hip-width apart and arms at your sides.
  2. Inhale and sweep your arms out and up, bringing the palms together overhead.
  3. Keep the arms straight, shoulders relaxed, and biceps alongside the ears.
  4. Press evenly through both feet and lift through the crown of the head.
  5. Avoid flaring the ribs; instead, gently draw them in to maintain core engagement.
  6. Gaze straight ahead, slightly up, or toward your thumbs, depending on your neck comfort.
  7. Hold for 3–5 breaths, feeling the lift and extension.
  8. Exhale to release the arms back down to Tadasana or continue into your next pose.

Alignment Tips & Cues for Upward Salute

Alignment Tips:

  • Ground evenly through all four corners of the feet
  • Keep thighs active but avoid locking the knees
  • Draw shoulder blades down the back as arms lift
  • Gently engage the core to support the spine
  • Maintain neutral ribs—avoid overarching the lower back

Simple & Effective Cueing Suggestions:

  • “Root down through the feet to rise up through the fingertips.”
  • “Bring your palms together, reaching high without straining.”
  • “Let the shoulders soften even as the arms lift.”
  • “Grow tall like a tree—steady and expansive.”
  • “Lift up without losing your connection to the ground.”

Contraindications

 

  1. Shoulder Injury: Modify arm position to avoid strain
  2. Neck Sensitivity: Keep gaze neutral or look straight ahead
  3. Balance Issues: Practice near a wall for stability
  4. Lower Back Concerns: Avoid rib flaring; bend knees slightly if needed

Modifications & Variations of Upward Salute

Modifications:

  • Shoulder-Friendly Arm Position: Keep arms shoulder-width apart or wider if hands together causes discomfort
  • Knee Softening: Slightly bend the knees for a more grounded version
  • Wall Support: Practice with back against a wall for better alignment awareness
  • Chair Version: Perform seated in a chair with arms reaching upward

Variations:

  • Gentle Side Bend: Add a lateral stretch to each side while keeping palms pressed together
  • Backbend Variation: Lift chest slightly for a mild heart opener (use caution with spine)
  • Sun Salutation Transition: Use as the second step in Surya Namaskar (after Tadasana)
  • One-Arm Salute: If one shoulder is injured, lift only the uninjured arm

Common Mistakes to Avoid

 

  1. Flaring the Ribs Forward: Keep ribs drawn in to protect the lower back
  2. Shrugging Shoulders: Let shoulder blades move down the back, even as arms lift
  3. Locking the Knees: Maintain soft or micro-bent knees to prevent tension
  4. Overextending the Neck: Avoid craning the head backward to look up
  5. Disconnection from the Feet: Stay grounded to maintain balance and support

When to Avoid or Modify Upward Salute

 

  • Acute Shoulder or Neck Pain: Skip or use wide-arm version
  • Vertigo or Dizziness: Modify gaze and avoid looking up
  • Recent Surgery (spine, shoulders, or heart): Seek guidance from a medical provider
  • Pregnancy (Late Stages): Consider a wider stance and avoid compression of the abdomen
  • Postural Imbalances: Practice with wall support or blocks for awareness

Why Practice Upward Salute?

Upward Salute is a deceptively simple pose that builds body awareness, improves posture, and helps reset the breath. It prepares the body for more complex movements while grounding the mind in the present moment. Whether used as part of a Sun Salutation or on its own, Urdhva Hastasana teaches how to extend with grace and strength, cultivating both presence and poise.

Frequently Asked Questions

Can I practice this pose with shoulder pain?

Yes, but keep your arms wider or bring hands only to shoulder height to avoid strain.

Is this pose energizing or calming?

Both—it energizes the body but can also be grounding when paired with slow, mindful breath.

How do I deepen the stretch?

Focus on engaging the legs, lengthening through the sides, and lifting the sternum without flaring the ribs.

Related Poses:

Eagle Pose
Tree Pose
Hand to Foot A
Hand to Foot B
Dancer Pose
Balancing Table

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