Upward Stretch Pose

Hastottānāsana, the Upward Salute, seems simple—but its impact is far-reaching. In ancient yogic traditions, this posture marks not just the act of reaching up, but rising within. Discover how it impacts your breath, your digestion, and even your emotional resilience. This is not just about stretching—it’s about opening.

🧘‍♂️Name and Meaning

• Sanskrit Name: हस्तोत्तानासन (Hastottānāsana)
• Breakdown:
  • Hasta = hand
  • Uttāna = raised, stretched upward
  • Āsana = posture or seat
• Literal Meaning: The “Raised Hand Posture” or “Upward Stretch Pose”

📜 Scriptural References

The pose is widely acknowledged in early 20th-century texts and teachings as a part of Sūryanamaskāra sequences, especially in:

• Śrī Yogendra’s School (early 1900s): Referred to as the “Raised Arms Pose,” used for spinal elongation and diaphragmatic awakening.
• Krishnamacharya’s teachings (1930s): Although he didn’t explicitly name it “Hastottānāsana,” he taught a raised-arm position following Tādāsana as part of the Sun Salutation cycle.
• Gheraṇḍa Saṁhitā (2.36–37) describes benefits of upward movements and backbends that resemble this position in function, if not by name.

🧭 Step-by-Step Instructions (Beginner-Friendly)

🧍‍♂️ Starting Position

Stand Upright in Mountain Pose or in Prayer Pose

• Place your feet together or hip-width apart.
• Distribute your weight evenly on both feet.
• Keep arms relaxed at the sides or keep your hands folded in namaskar at the centre of your chest.

🙆‍♀️ Raise the Arms

Lift Both Arms Slowly Overhead

• As you inhale, raise both arms upward from the sides.
• Keep the palms facing each other or join them together in a namaskāra (prayer) position.
• Stretch evenly through both arms without bending the elbows.

🧍‍♂️ Elongate the Spine

Reach Up Without Straining the Neck

• Extend the spine upward from the waist, lifting through the crown of the head.
• Do not allow the shoulders to rise; instead, keep them relaxed.

🦶 Ground the Feet, Engage the Core

Press Down into the Heels

• Feel a firm connection with the earth.
• Gently engage the lower belly by drawing the navel slightly inward.

🫁 Hold and Breathe

Hold for 3–5 Breaths

• Inhale deeply and feel the ribs expand.
• Exhale gently and stay tall.
• Keep the eyes either closed or softly gazing forward.

🧘‍♂️ Return

Exhale and Lower the Arms Slowly

• Bring the arms down gently by the sides.
• Return to the starting Tādāsana position.

🕰️ Duration

• 3–5 breaths initially
• May increase with practice.

⚠️ Contraindications

• Avoid raising arms if recovering from shoulder injuries or recent upper spinal surgery.
• If prone to dizziness, raise arms slowly and breathe gently.
• Pregnant practitioners may wish to keep the arms slightly apart instead of overhead.

🛠️ Modifications & Variations

• With wall support: Stand with your back lightly against a wall for stability.
• Chair version: Can be done seated with the same arm movement.
• Deeper variation: Add a gentle arch in the upper back to resemble a standing backbend.

🌬️ Breath Work

• Inhale: While raising the arms upward.
• Exhale: While lowering the arms or to maintain length in the spine.
• Optional: Breathe in Ujjāyī to deepen the awareness of upward energy.

🆚 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

📜 Scriptural Benefits (Inferred from Gheraṇḍa Saṁhitā principles)

• Balances the doṣas through spinal elongation and energetic lift.
• Improves postural alignment when practiced consistently.
• Prepares the spine and breath for deeper backbends and energizing kriyās.

🌿 Interpreted Benefits

• Stretches the arms, shoulders, belly, and chest
• Helps relieve mild anxiety or fatigue
• Encourages full, deep diaphragmatic breathing
• Promotes circulatory flow and lymphatic drainage
• Supports healthy digestion by decompressing abdominal organs
• Gently awakens prāṇa in the upper body

🌿 Ayurvedic Connection

🧾 Summary Table