Upward Salute Pose
Upward Salute Pose: Step-by-Step Instructions
Urdhva Hastasana, or the Upward Salute, is the Sanskrit way of saying "throw your hands in the air."
Sometimes teachers may also call it Talasana, or the Palm Tree Pose. However in this pose, you are not standing on one leg as you would in Vrksasana, the traditional Tree Pose.
Urdhva Hastasana
(Pronounced as "OORD-vah hahs-TAHS-anna")
The Sanskrit word urdhva means "raised upward," and hasta means "hand."
How to do Upward Salute Pose {start_lesson}
Step One
Stand up straight and tall on your yoga mat in Tadasana, also known as Mountain Pose. Keep your feet together. Your arms should hang naturally by your sides. Keep the arms straight with the fingers pointing down toward the floor and the palms facing your thighs.
Now rotate your arms outward from the shoulders so that your palms face forward. Inhale as you lift your arms out to the sides and continue reaching the fingers up toward the ceiling.
Step Two
You may feel that your shoulders become tighter the more you lift your arms up. In that case, it is enough to lift your arms up until they are parallel to each other above your head. You can hold that position.
However, if you are more flexible, then continue lifting your hands and stretching your arms up and slightly behind your ears until you can bring the palms together.
Step Three
Open your armpits fully and tuck in your shoulder blades to get the maximum lift through your shoulders. Push your fingertips up as high as possible, lengthening your arms.
Then tilt your head back just enough so that you can gaze upward at your thumbs. Keep the neck relaxed as you perform this movement.
Step Four
While you should lift up your sternum as high as you can, do not let your ribs or your belly come forward. Keep your stomach in and extend your tailbone down toward the floor. Hold this posture for several breaths.
Step Five
Take a deep breath. Now as you exhale, let your arms sweep down and out to your sides as your arms lead you into Standing Forward Bend, also known as Uttanasana.
Beginner's Tip:
If it is too difficult to straighten your arms above your head, then you can use a yoga belt. Make a loop with the belt and slide it around your arms right above the elbow joints. Tighten the belt so that your arms cannot move further than shoulder-width apart from each other. Then lift your arms above your head.
Pose Information
Sanskrit Name:
Urdhva Hastasana
Pose Level:
Level 1
Contraindications and Cautions:
For recent shoulder or neck injuries, practice Uttanasana first to help open and relax the joints. Then slowly stand up and raise the arms little by little, stopping whenever you feel anything beyond a slight discomfort.
Therapeutic Applications:
Helps ease fatigue in the shoulders
Releases tension that causes upper-back aches and pains
Benefits:
Stretches out the entire front torso
Releases tension in the shoulders