Upward salute is a standing pose where you lift both arms overhead with the palms facing each other. It stretches the sides of the body, the shoulders and the chest, and feels refreshing. You can keep the arms wider or lower. This guide shows a safe way to practise, with easy options and a clear safety note.
This is general education, not medical advice. If you have a shoulder injury, neck problem, dizziness, blood pressure concerns, are pregnant or have a health condition, check with your doctor before trying this pose.
What is upward salute?
Upward salute, or urdhva hastasana, is a standing pose where you lift both arms overhead with the palms facing each other, lengthening the whole body. It is a simple pose that stretches the sides of the body, the shoulders and the chest. It is also a common part of flows like sun salutation. Beginners can keep the arms wider or the hands lower.
Why do people practise it?
People practise it to stretch the sides of the body, to feel tall and to start a session with an easy, open movement. After sitting, reaching overhead feels refreshing. Our guide to yoga at your desk has more short stretches for working days.
How do you start?
Stand in mountain pose with the feet hip width apart and the arms by the sides. Keep the knees soft and the weight even. Take a few slow breaths before moving.
How do you lift the arms?
On an in breath, sweep the arms out to the sides and up overhead, with the palms facing each other or touching. Move slowly. Lift only as high as the shoulders allow. If the shoulders feel tight, keep the arms wider apart.
How wide should the arms be?
Keep the arms about shoulder width apart, or wider if the shoulders feel tight. The palms can face each other or face forward. Do not force the palms together. A relaxed, wide reach is fine.
What should the shoulders do?
Keep the shoulders relaxed and away from the ears, even when the arms are overhead. If the shoulders hike up, lower the arms a little. Let the shoulder blades slide gently down the back.
What should the ribs and belly do?
Keep the front ribs soft and the belly gently drawn in, so the lower back stays long. Do not flare the ribs or arch the lower back. If the lower back feels pinched, lower the arms or tilt the pelvis slightly.
Where should you look?
Look straight ahead, or up toward the hands if the neck feels comfortable. Do not crank the neck back. Keep the chin level if the neck is tense.
How do you breathe in upward salute?
Breathe slowly through the nose, lifting the arms on the in breath and lowering them on the out breath. Do not hold the breath. Our guide to belly breathing explains an easy pattern.
How long should you hold it?
Hold for three to five slow breaths, or move with the breath in a slow flow. Short holds are fine at first. Our guide on how often to do yoga helps you plan a routine.
Can you add a side bend?
Yes. Clasp the wrists or keep the arms apart and lean gently to one side, then the other. Our guide to the standing side bend explains how to do it safely. Keep the lean small.
How do you come out?
Lower the arms slowly on an out breath, letting them float down by the sides. Pause in mountain pose and notice how the body feels. Move slowly to avoid dizziness.
What if the shoulders feel tight?
Keep the arms wider, lower them to shoulder height or rest the hands on the head. Shoulder tightness is common. Our guide to yoga for neck and shoulders has more gentle ideas.
What if the lower back feels uneasy?
Lower the arms, bend the knees slightly and draw the belly in. Our guide to yoga with a bad back explains gentle care. A small reach is enough.
What are common mistakes?
Shrugging the shoulders, arching the lower back, locking the knees and holding the breath. Keep the shoulders down, the belly gently drawn in and the knees soft. A smooth, easy reach is the goal.
What are the benefits?
Many people find upward salute helps them feel taller and more open, though results vary. Our guide to the benefits of yoga explains what regular practice may offer. The National Center for Complementary and Integrative Health notes that research on yoga is still developing.
How can you warm up?
Warm up with shoulder rolls, arm circles and a few slow breaths. A warm body reaches more comfortably. A minute is enough.
What poses pair well with it?
Standing forward fold, mountain pose and low lunge pair naturally with upward salute. Try the standing forward fold after it. Our morning yoga routine uses simple arm lifts.
Can you do it sitting?
Yes. Sit tall on a chair or cushion and lift the arms overhead. This is a good option if standing is hard. Our guide to chair yoga explains more supported poses.
Who should be careful?
People with shoulder injuries, neck problems, dizziness, low or high blood pressure or pregnancy should check with a doctor first. Our guide to prenatal yoga explains special care. Keep the arms lower if you feel dizzy. Stop if you feel pain or tingling.
Can older adults practise it?
Yes, using a chair and keeping the arms lower or wider. Our guide to yoga after 50 shows gentle options. Move slowly.
Does it help posture?
It may help open the chest after long sitting, but it is not a treatment for posture problems. Our guide to yoga for posture has more ideas. If you have pain, speak to a doctor.
When should you see a doctor?
See a doctor before starting if you have an injury, a health condition, pregnancy or any concern. Stop if you feel pain, numbness or dizziness. This guide is general education, not medical advice.
What should you wear and where should you practise?
Wear comfortable clothes that let the arms move freely, and stand on a flat floor or a non slip mat. Our yoga mat guide explains how to choose a mat.
How can you tell you are doing it right?
You should feel a mild stretch along the sides and shoulders, with an easy breath and relaxed neck. Sharp pain, pinching or tingling are signs to lower the arms. A good reach feels light and steady.
How can you build up over time?
Add a breath to the hold or bring the palms closer, only when it feels easy. Change one thing at a time. Allow weeks. If a day feels stiff, keep the arms wider.
What is a simple practice plan?
Lift the arms for four breaths, lower for two and repeat three times. It takes about two minutes. Do it every morning for a week and notice how your body feels.
How often should you practise it?
Once or twice a day is fine if it feels comfortable. It is a gentle movement. Keep it short and pleasant, and skip a day when it feels tired.
What does it feel like when it goes well?
You feel the body lengthen, the sides stretch and the breath slow, with the shoulders relaxed. Many beginners notice a quick lift in energy and posture. Let that be enough. It is a quiet, simple pose.
Can you add a gentle backward lean?
Yes, but only a tiny one, keeping the belly drawn in and the neck long. A small lean opens the chest. A big lean can strain the lower back. If you feel any pinching, come back to the centre and keep the arms up without leaning.
Can you use it as a quick reset?
Yes. A few slow arm lifts between tasks can refresh the body and the mind. Stand up, lift the arms with an in breath and lower them with an out breath three times. It takes under a minute. Do not push through dizziness. Sit down and rest if you feel unwell.
How can you make it part of a flow?
Link it with mountain pose and a standing forward fold, moving slowly with the breath. Lift the arms on the in breath and fold forward on the out breath. Keep the movement smooth. Rest between rounds and keep the knees soft. This simple flow is a gentle way to warm up before other poses.
What if you feel dizzy?
Lower the arms, sit down and breathe slowly until the feeling passes. Dizziness can happen when you lift the arms and stand up quickly. Next time keep the arms lower or move more slowly. If dizziness happens often, speak to a doctor.
Where to read next
For a calm, beginner-friendly start, Ranjana Sinha’s Begin Where You Are is written for people who want simple steps. Our guide to starting a home yoga practice adds a gentle routine you can follow at home.
Frequently asked questions
What is upward salute good for?
A simple stretch for the sides, shoulders and chest.
How wide should my arms be?
Shoulder width or wider, if the shoulders feel tight.
How long should I hold it?
Three to five slow breaths.
Can I do it sitting?
Yes, on a chair or cushion.
Is it safe?
Usually, but check with a doctor if you have shoulder, neck or blood pressure concerns.
The bottom line
Upward salute rewards patience. Keep the shoulders relaxed, the belly gently drawn in and the breath slow.
