ఊర్ధ్వ హస్తాసనంऊर्ध्व हस्तासन
Ūrdhva Hastāsana — a beginner standing pose that works the shoulders, spinal erectors, latissimus dorsi.
30–60SECONDS HELD
One line on the timetable. Upward Salute is held 30–60 seconds, with the breath moving throughout — and it takes its place inside 5 of the practices posted on this site.
మూలం·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·జూలై 2026న సమీక్షించాం
How to do Upward Salute
Read all of it before starting, and read the cautions further down before starting at all.
Begin standing in Tadasana with the feet grounded and the legs firm.
Turn the palms out, then sweep both arms wide and up until they frame the ears.
Keep the front ribs drawn in so the lift comes from the upper back rather than the lumbar spine.
Either keep the palms apart or bring them together, whichever lets the shoulders stay away from the ears.
Look forward or slightly up if the neck is comfortable, and hold.
Hold: 30–60 seconds. Keep the breath moving throughout — if you are holding it, the pose is too much for today.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Upward Salute does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Takes the shoulders through their full overhead range with the spine supported.
- Lengthens the side body from the hip to the fingertips.
- Trains the shoulder blades to rotate upward rather than hitch towards the ears.
Upward Salute is one of 18 standing poses in this library and one of 88 poses rated beginner. Poses built on the feet, where the legs carry the work and the floor is the reference point.
Who should skip Upward Salute, or change it
- Shoulder impingement or a rotator cuff injury — keep the arms lower and wider.
- High blood pressure, where long overhead holds with the arms up can be uncomfortable.
- Neck injury: keep the gaze forward instead of looking up.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Upward Salute
What tends to go wrong, and the specific correction — not "engage your core".
MistakeRibs thrusting forward so the arch collects in the low back.
FixExhale, soften the front ribs down, and let the arms travel back only as far as the ribs allow.
MistakeShoulders creeping up to the ears.
FixWiden the arms and let the collarbones broaden before lifting further.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Upward Salute sits at code 02150, yoga, Hatha, 2.5 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- ఫలితం అనేది దీని ఖర్చు ఆ రకమైన ఒక సాధన మీరు ఎంతసేపు సాధన చేస్తే అంతసేపటికి — ఈ ఒక్క భంగిమను పట్టి ఉంచడానికి అయ్యే ఖర్చు కాదు.
- దీన్ని మీకు తగ్గట్టు సర్దుకోండి: సంబంధం శరీర బరువుతో సరళరేఖీయంగా ఉంటుంది, కాబట్టి మీ సొంత బరువును కిలోగ్రాములలో గుణించి 70 తో భాగించండి.
kcal/min = MET × 3.5 × kg ÷ 200
= 2.5 × 3.5 × 70 ÷ 200
= 3.06 kcal per minute
అదే సాధన, గంట గంటకు
దీన్ని టైమ్టేబుల్ చదివినట్టు చదవండి: మీరు నిజంగా కూర్చునే సెషన్ నిడివిని ఎంచుకోండి, అదే ఆ సంఖ్య.
| సాధన చేసిన సమయం | 10 min | 20 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|---|
| Calories | 31 | 61 | 92 | 138 | 184 |
మూలం·2024 Adult Compendium of Physical Activities·code 02150 · 2.5 MET · 70 kg రిఫరెన్స్ వయోజనుడు·జూలై 2026న సమీక్షించాం
యోగా కానివన్నీ సహా మొత్తం కార్యకలాపాల డేటాసెట్ ఇక్కడ ఉంది BurnLab.
Asked before class
How do you do Upward Salute?
Begin standing in Tadasana with the feet grounded and the legs firm. Turn the palms out, then sweep both arms wide and up until they frame the ears. Keep the front ribs drawn in so the lift comes from the upper back rather than the lumbar spine. Either keep the palms apart or bring them together, whichever lets the shoulders stay away from the ears. Look forward or slightly up if the neck is comfortable, and hold. Hold for 30–60 seconds.
What does Upward Salute work?
Primarily the shoulders, spinal erectors, latissimus dorsi, with the abdominals, trapezius, calves assisting or lengthening. In mechanical terms: takes the shoulders through their full overhead range with the spine supported.
Who should not do Upward Salute?
Shoulder impingement or a rotator cuff injury — keep the arms lower and wider. High blood pressure, where long overhead holds with the arms up can be uncomfortable. Neck injury: keep the gaze forward instead of looking up. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is Upward Salute suitable for beginners?
Yes. Upward Salute is a beginner-level pose on this site, which means it is learnable in a first class and has a version that works for most bodies. The cautions above still apply.
How many calories does Upward Salute burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Upward Salute sits closest to Compendium code 02150, yoga, Hatha, at 2.5 MET — about 92 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
The rest of the standing poses on the wall
More standing poses — first at the same level, then the rest of the family.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written మరియు what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
మూలం·Published asana references·asana names, alignment and cautions as taught·జూలై 2026న సమీక్షించాం
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
