Arms Overhead Pose (Urdhva Hastasana)
- elisha st denis
- Mar 25
- 2 min read
Updated: Mar 30
Urdhva Hastasana, or Arms Overhead Pose, is a simple yet powerful standing pose that opens the chest, stretches the entire side body, and energizes the spine. It's commonly used as a transition in Sun Salutations and as a warm-up at the beginning of a practice. The upward reach creates space through the ribs and lungs, encouraging a deeper breath.
How to Practice Urdhva Hastasana | Arms Overhead Pose
1. Begin in Mountain Pose (Tadasana) with feet together or hip-width apart.
2. On an inhale, sweep your arms out to the sides and overhead, bringing your palms to face each other.
3. Press your feet firmly into the mat as you reach actively through your fingertips.
4. Draw your shoulder blades down your back, avoid letting your shoulders creep up toward your ears.
5. Keep a slight bend in your elbows if your shoulders are tight.
6. Gaze forward or softly up toward your hands.
7. Hold for 3–5 breaths, then exhale your arms back down.
Modifications & Variations
Hands shoulder-width apart: If your shoulders are tight, keep your hands shoulder-width apart rather than pressing the palms together.
Slight backbend: For a deeper stretch, gently arch your upper back and lift your gaze toward the ceiling, be careful not to crunch the lower back.
Seated variation: This pose can also be practiced seated in a chair, making it accessible for all bodies.
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