How to Do Urdhva Hastasana Pose | Upward Salute Pose

There is something so simple yet incredibly powerful about reaching your arms up toward the sky. Urdhva Hastasana, or Upward Salute, is often one of the first poses we practise in a flow, and for good reason! It’s like a big, conscious morning stretch that wakes up the entire body from your feet all the way to your fingertips.

We love this pose because it’s all about creating space. It opens up the chest, lengthens the spine, and helps us feel just a little bit taller and more present. Whether you’re using it to transition between poses or standing in it as a moving meditation, it’s a beautiful way to honour your body’s ability to expand and grow.

In this guide, we’ll walk through how to feel into this uplifting pose and explore why it feels so good for both the body and the mind.

How To Do Urdhva Hastasana (Upward Salute Pose)

Find your foundation
Start by standing tall in Tadasana (Mountain Pose). Feel your feet grounding into the earth, about hip-width apart, and let your arms rest easily by your sides with your palms facing forward.

Reach for the sky
As you take a deep breath in, slowly sweep your arms forward and up. Keep a soft, kind bend in your elbows if that feels better for your shoulders, and keep your palms facing one another.

Create space and length
Continue lifting your hands overhead while letting your shoulder blades slide down your back. Create plenty of space for your neck, and let your gaze rest softly forward or slightly upward—whatever feels best for your neck today.

Engage your core
Press down firmly through your feet and feel your leg muscles gently engage. Draw your belly button lightly toward your spine to find a sense of stability and support through your centre.

Breathe and expand
Stay here for 5-10 deep, nourishing breaths. If you’re practising this as a more restorative moment, similar to a standing Yin Yoga hold, focus on the sensation of the breath moving into the sides of your ribs.

Release with ease
When you’re ready, exhale and slowly lower your arms back down to your sides. Return to your Mountain Pose and take a moment to notice any new tingles or shifts in your energy.

The Benefits of Urdhva Hastasana (and Yoga in General)

Physically, this pose is a wonderful way to create space in the body. By reaching up, you’re lengthening the spine, opening the chest, and giving your lungs more room to breathe deeply. It’s a fantastic antidote to the time we spend hunched over desks or phones, as it helps to realign the shoulders and improve your natural posture. You might even feel a gentle activation in your core and a lovely stretch through the arms and belly.

Beyond the physical, Urdhva Hastasana is a total mood-booster. Lifting your arms and opening your heart sends a signal to your nervous system that you are safe and open, which can help wash away feelings of anxiety or stress. It’s an empowering stance that builds a sense of quiet confidence and mental clarity. This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about reaching toward your own potential and finding that beautiful sense of expansion within yourself.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Tadasana Pose | Mountain Pose
• How to Do Virabhadrasana III Pose | Warrior 3 Pose
• How to Do Adho Mukha Vrksasana Pose | Handstand

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla