Urdhva Hastasana Upward Salute Pose
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Urdhva Hastasana: It is a yogic pose which is also called palm tree pose or upward salute pose. This yogic posture helps in stretching the hands and the waist. Hastansana also helps in stretching the armpits, spine, and more. Overall, it helps to stretch the whole upper body.

This exercise should be done in the morning as it helps in waking up the muscles as they become tight after waking up. It is necessary to stretch in the morning because it helps in giving boost so that you can perform your daily activities with ease.

Doing this asana in the morning helps in increasing blood circulation in the body. It also helps in increasing flexibility in the muscles and gives a positive start to your day. It helps in reducing anxiety and improve our overall health.

Yoga, in general, helps in relaxing both the mind and body. Performing the asanas daily will help you relax the whole body and will help in controlling your thoughts. It is necessary to practice at least one asana a day as it keeps one away from most of the health problems and also helps in curing issues that you are suffering from.

 Urdhva Hastasana helps in stretching the whole body. This is the reason why yoga should be performed everyday as the muscles tend to have stiffness. This may result in muscle pull or sprains. Yoga helps in avoiding all these problems.

Urdhva Hastasana

Steps to perform Urdhva Hastasana

STEP 1: The first step is to stand straight with the big toes touching each other, and your heels should be slightly apart. Make sure that you stay firm on the ground distributing equal weight on both your feet. (It is essential to distribute the weight). Stand straight, and your hands should be close to the body.

STEP 2: The next step is to inhale and slowly raise your hands above the shoulder, and your palms should touch each other. Press your palms firmly with each other and breathe slowly. Make sure you stretch your arms without hunching your shoulder. Also, make sure that while you are performing this, the whole body is being stretched. 

STEP 3:  Inhale and hold the breath for a few seconds. Your whole body should be in a straight position. Here you are stretching your upper body that is the stomach, armpits, and hands.

 While you are in this position, make sure that your neck isn’t bent. Keep the neck straight. Also, make sure while performing this asana your heels are on lifted.

STEP 4: Now exhale and slowly release your hands. Now your palms are facing upwards, slowly bring your hands down. Breathe normally. Make sure that your hands are close to the body. Relax

Repeat Urdhva Hastasana asana, perform it for at least 20 to 30 minutes daily.

Benefits of Asanas (Urdhva Hastasana)

  • Hastasana helps in stretching the whole body.
  • It helps in improving digestion.
  • It massages the liver, kidney, and pancreas.
  • This yoga posture helps in stretching the stomach.
  • This asana helps to reduce back pain as it stretches the back.
  • It helps with anxiety. This asana also helps to relax the mind.
  • This asana helps in reducing fatigue.
  • This yoga pose helps to cure indigestion.
  • This yoga pose helps in stretching the armpits.
  • This asana also helps in increasing blood circulation in the body.
  • This yogic posture also helps in reducing asthma as the chest is open, and this helps in increase of airflow in the body.
  • It helps in stretching out the shoulder, which helps in curing postural deformities. This yoga posture is suitable for people who have a hunch back.
  • It helps in increasing the flexibility of the stomach and back.
  • This yogic posture helps in toning the thighs.
  • This yoga helps in increasing the energy in the morning.
  • This asana also helps in reducing stiffness in the body.
  • This asana also helps to increase height since your stomach and back are being stretched.
  • This yogic pose helps in stimulating the nervous system.
  • Hastasana also helps in easing constipation.
  • This asana gives relief from stress and helps in keeping the mind calm.


  • Individuals suffering from neck injury must avoid this yoga posture.
  • Individuals suffering from shoulder pain must also avoid this yoga pose.
  • Pregnant women should be prudent while performing this yogic posture.
  • Individuals who had a recent operation or surgery should avoid this exercise or much not overstretch the stomach as it may negatively harm the body.
  • Individuals suffering from severe back pain or ache should avoid this yogic posture.
  • An individual suffering from blood pressure should be careful while performing this asana.

Alternatives of Urdhva Hastasana

Specific alternatives can be done if you are not able to do the asana. Beginners usually face this problem.

If you are not able to straighten your hands above the shoulder using a shoulder-width loop around the upper arms above the elbow.


To conclude, Hastasana, as we know, is an effective yoga pose. This yogic posture gives us a lot of health benefits. It helps us to increase flexibility, eases with different kinds of pain.

Hastasana is considered to help in increasing positivity in mind. This yogic posture should be performed in the morning as it helps in reducing the stiffness of the muscles. It also gives the energy to perform your daily activity smoothly.

Hastasana helps to relax the mind and control our thoughts. It also helps in reducing fatigue. It is a valid exercise as everyone can perform this asana. The other benefit that this asana gives us is that it helps to improve digestion.

Other than the benefits, certain precautions should be kept in mind while ding the yoga pose. Follow the instructions correctly, this will help in avoiding any harm while performing the asana.

There are various contraindications mentioned above. The people suffering from these problems should avoid or take the utmost care while performing this yogic posture as it will harm your body.

Spending some time performing hastasana daily in the morning will help in giving a kick start to your day. Perform this asana daily, and you will see the results.


Read our article on What is Yoga Asanas.

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