Upward Salute Pose (Sanskrit: Urdhva Hastasana / ऊर्ध्व हस्तासन)
Many of us practice this asana whether we’ve learned yoga or not! It is the first thing we may do in the morning as soon as we step out of the bed – raising the arms and stretching our spine. The word ‘Urdhva’ means upward or raised and ‘Hasta’ means the hands. Urdhva Hastasana energizes the body and brings a certain level of awareness into the system.
Instructions for Doing the Upward Salute Pose
- Start by standing in Tadasana (Tāḍāsana) or the Mountain Pose, which is the basic standing pose of yoga. Keep your feet joined with heels and big toes lightly touching each other. Stand tall with your chest forward and look straight at your eye level.
- Make sure your quads are engaged. Draw in the top of your thighs upward and backward while rotating them slightly inward. Broaden your collarbones and elongate your neck.
- Now, with an inhalation, extend your arms sideways and then upwards, over your head in a way that your palms face each other. Your fingertips should point towards the ceiling. The distance between your two palms should be equivalent to the length of your shoulders.
- Stretch your arms to make sure they are absolutely straight.
- Bring your palms together in Namaste mudra by pressing them against each other. Lengthen your tailbone while widening your collarbones.
- Gently, tilt your head backward and gaze at your thumbs.
- Hold this position for about 40 to 60 seconds, breathing normally, without any jerks.
- To release the asana, exhale and bring your arms back to the sides of your body and then bring them down to reassume step 1’s position (Tadasana).
Benefits of Doing Urdhva Hastasana
- This asana gently stimulates the spine, improving your sense of balance and coordination. It revives the nervous system and brings awareness to the system.
- It improves digestion and strengthens the arms, shoulders, and neck muscles.
- Your lung capacity increases and you feel a sense of calm. This asana can cure mild depression and anxiety-related issues.
- Practicing this asana is good for those suffering from asthma, chronic fatigue, sciatica, and respiratory issues like nasal congestion.
Precautions
- Do not practice this asana if you have a serious neck, shoulder, or spinal injury.
- If you have low blood pressure, insomnia, or a severe headache, skip this asana.
- Make sure your shoulders aren’t hunched while practicing Urdhva Hastasana as this would put extra pressure on the spine.