Upward Salute

Urdhva Hastasana

OORD-vah hahs-TAH-sah-nah

An energizing standing pose that lengthens the whole body and creates a sense of openness and expansion. Upward Salute stretches the sides of the body, shoulders, and arms while grounding through the feet. It is commonly used as the second pose in Sun Salutations, linking Mountain Pose to the forward fold and establishing an uplifting rhythm for the flow.

How to do Upward Salute

1. Begin in Mountain Pose with feet together or hip-width apart, rooting evenly through both feet. Engage your thigh muscles and lengthen your tailbone toward the floor.
2. On an inhale, sweep your arms out to the sides and up overhead, bringing the palms to touch or keeping them shoulder-width apart with palms facing each other.
3. Reach actively through your fingertips toward the ceiling, feeling the stretch along the sides of your torso and through your armpits. Create as much length as possible from heels to hands.
4. Draw your shoulder blades down your back, away from your ears, to keep the neck long and tension-free. Gently lift your gaze up between your hands without crunching the back of your neck.
5. Ground firmly through your feet as you continue to lift and lengthen upward. Hold for three to five breaths, then exhale and release the arms on your way to the next pose.

Benefits of Upward Salute

• Stretches the shoulders, armpits, and sides of the torso
• Improves posture and spinal alignment
• Builds full-body awareness and coordination
• Energizes the body and improves circulation
• Opens the chest and improves breathing capacity

Muscles Engaged

Modifications & Variations

• Keep arms shoulder-width apart if bringing palms together causes shoulder strain
• Bend the elbows slightly if the shoulders are tight
• Practice with the back against a wall for alignment support

Cautions

• Avoid reaching overhead with shoulder injuries; keep hands at heart center or on hips
• Use caution with neck problems; keep the gaze forward rather than up
• Those with low blood pressure should transition slowly