Raised Arms Pose

Did you know that Urdhva Hastāsana isn’t just a stretch — it’s a posture that awakens the spine, opens the lungs, and sets the tone for deeper body–breath synchronization?
Practiced mindfully, it becomes a doorway to internal clarity and energetic alignment.

🔹 Name & Meaning

• Sanskrit: ऊर्ध्व हस्तासन (Urdhva Hastāsana)
• Breakdown:
  • Urdhva = upward
  • Hasta = hand
  • Āsana = posture or seat
• Translation: Upward Hand Pose or Raised Arms Pose
• Category: Standing posture, foundational

Though not explicitly named in classical Haṭha Yoga texts as Urdhva Hastāsana, its form and function appear in multiple traditional sequences, including the upward movement of Tāḍāsana and the initial stretch in Surya and Chandra Namaskāra.

📜 Scriptural References

While the exact term “Urdhva Hastāsana” is not found inclassical texts, its form is inherent in postural flows. 

However, references to related upward extensions include:

• Haṭha Ratnāvalī (Śrīnivāsa Yogi, c. XVII century)
  Describes Hastottānāsana (Upward Stretch Pose), which closely resembles the modern Urdhva Hastāsana in structure.
• Gheraṇḍa Saṁhitā (2.38) – describes Tāḍāsana (Mountain Pose), which is the preparatory standing posture that transitions naturally into this upward stretch.

Gheraṇḍa Saṁhitā - Verse 2.38

Tiryag ūrdhva-sthitaṃ kāyaṃ samyak sthāpayate dr̥ḍham |
Yasmāt tāḍāsanaṃ proktaṃ yogibhiḥ siddhi-sādhanam ||

One should keep the body straight and stable, raised upwards and firm—this is Tāḍāsana, the foundation for achieving yogic perfection.

Though the name differs, the movement of raising the arms upward is clearly encoded into the foundational yogic movements.

🧭 Step-by-Step Instructions

1️⃣ Stand Tall in Mountain Pose

• Place both feet together or hip-width apart.
• Distribute your weight evenly between toes, heels, and sides of the feet.
• Keep the spine straight, arms resting at the sides.

2️⃣ Engage the Legs and Core

• Firm your thighs without locking the knees.
• Slightly pull the kneecaps up.
• Gently tuck your tailbone down and in, activating your lower belly.

3️⃣ Raise the Arms Overhead

• On an inhalation, slowly lift both arms out to the sides and then overhead.
• Keep the arms shoulder-width apart or bring palms together, depending on comfort.
• If palms touch, press them gently and evenly.

4️⃣ Align the Shoulders and Gaze

• Roll your shoulders back and down.
• Lengthen through the fingertips.
• Keep neck relaxed and gaze forward or slightly upward.

5️⃣ Hold with Steady Breath

• Breathe smoothly through the nose.
• Maintain this stretch for 3–5 breaths or up to 30 seconds.

⏱️ Beginners: Start with 15–30 seconds.
⏱️ Advanced: Hold up to 1 minute with calm breath.

⚠️ Contraindications & Cautions

• Avoid overhead lifting if you have:
  • Shoulder impingement or rotator cuff injuries
  • Severe neck strain or dizziness
• Pregnant individuals in later trimesters should avoid lifting arms overhead for long durations unless advised otherwise.

🛠️ Modifications:

• Keep arms parallel if palms together causes strain.
• Bend the elbows slightly if tight in the shoulders.
• Keep hands on hips if unable to raise arms comfortably.

🔄 Variations & Preparatory Practices

Preparatory Poses

• Tāḍāsana (Mountain Pose) – helps establish grounding.
• Shoulder rolls and arm swings – warm up upper body.
• Wall-supported arm raises – for those with shoulder stiffness.

Variations

• Urdhva Baddha Hastāsana – interlace fingers and stretch palms upward.
• Backbend Variation – add a gentle arch from the upper spine for deeper opening.

🆚 Comparing Urdhva Hastāsana & Hastottānāsana

Although Urdhva Hastāsana (Raised Arms Pose) and Hastottānāsana (Upward Stretch Pose) appear visually similar and are often used interchangeably in modern yoga classes, they are distinct in origin, intention, and structure. 

✅ When to Use Which?

• Use Urdhva Hastāsana when beginning a flow, initiating breath awareness, or easing into movement.
• Choose Hastottānāsana when targeting spinal extension, warming up for backbends, or enhancing vertical stretch with more muscular engagement.

🌿 Benefits

📜 Textual Benefits

(Indirect through related poses like Tāḍāsana, Hastottānāsana)

• “Brings steadiness to the body and prepares for higher practice.”
  (Gheraṇḍa Saṁhitā 2.38)
• Traditionally viewed as a gateway to higher postures, helping correct posture and bring awareness to body alignment.

💡 Interpreted (Practical) Benefits

📏 Improves posture and spinal alignment

💨 Enhances lung capacity through thoracic expansion

🧘 Prepares the mind and body for dynamic sequences (like Sun/Moon Salutation)

🔋 Boosts circulation to upper body

🌬️ Supports calm breath awareness and mild energization

🧠 Cultivates presence and inner focus

🌿 Ayurvedic Connection

📚 Summary Table