Five Pointed Star Pose - Utthita Tadasana

Five Pointed Star Pose - YanvaYoga


Five Pointed Star Pose or Utthita Tadasana (oot-tee-tah TAHD-AH-sah-nah) is an active pose that invigorates and energizes the body and improves posture. It is also used as a starting or transition pose for many yoga asanas.

Utthita Tadasana is also a great chest opener and aids in spine lengthening as well. The open stance, with hands and legs spread to the sides in this pose, invites happiness and joy in life and makes you feel powerful.

Step-by-Step Instructions

Step 1
From Mountain Pose, step the feet wide apart, with the arms out to the side. The feet should be under the wrists, facing forward and parallel.
Step 2
Press your weight into the feet, pull up the knee caps and squeeze the thighs, tuck the tailbone, and feel the legs strong and solid, rooted into the floor.
Step 3
Reach out through the fingertips, trying to touch the side walls. Relax the shoulders down and back, gently opening the chest towards the front of the room.
Step 4
Inhale and press the crown of the head up towards the ceiling. Look straight ahead with the chin parallel to the floor.
Step 5
Inhale deeply into the belly and chest, exhale press into the feet, fingers and crown, feeling your body expanding out in 5 directions.
Step 6
Keep breathing and hold for 4-8 breaths.
Step 7
To release, bend one knee and step back into Mountain Pose.

Benefits and Contraindications


Strengthens and lengthens the body

Aligns the spine

Strengthens legs, ankles, abdomen and back


None. This pose is safe for everyone

Photo poses in different angles

Modifications, Props and Tips

  • Do not lock your knees it will put a strain on them. Keep a micro-bend for flexibility and ease in the pose.
  • Keep your shoulders relaxed, which will automatically keep them away from your ears.
  • Your ears, shoulders and hips should be in line. It will help in correcting your posture.
  • To avoid getting distracted, choose a focal point directly in front of you. Be aware of your breath and keep it stable.
  • For a deeper heart opening experience, broaden your collarbones.
  • Keep your pelvis neutral in order to get a straight spine.

Frequently Asked Questions


  • Extended Triangle Pose
  • Balancing Star Pose

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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.