Upward Salute

Ūrdhva Hastāsana

Read what the gnome says

Upward Salute! From Mountain Pose, sweep your arms up and reach for the sky, palms facing each other. Shoulders away from the ears, ribs gently in, don't arch the lower back. Feet grounded, legs awake. Look up at your thumbs if your neck is happy. Breathe and say hello to the sun.

Works on Deltoids · Spinal erectors · Abdominals

How to do it

1. Stand in Mountain Pose, feet hip-width apart, arms by your sides.
2. Inhale and sweep the arms out and up, palms facing or touching overhead.
3. Lengthen through the fingertips and the crown, soften the shoulders and hold.

Common mistakes

• Don’t shrug the shoulders up to the ears.
• Don’t push the ribs forward or arch the lower back.
• Don’t crank the neck back: keep the chin level.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

In ready-made sequences

Morning Flow 7 min Desk Unstuck 4 min Sun Salutation A 5 min Moon Salutation 6 min

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Standing

• Bear PoseBeginner
• Chair PoseBeginner
• Chair Pose with Prayer HandsBeginner
• Chair Warrior IBeginner
• Chair Warrior IIBeginner
• Chair-Supported TriangleBeginner