Upward Hand Pose / Palm Tree Pose
Urdhva Hastasana is considered a base pose as Urdhva Hastasana variations can be derived from this pose. Urdhva Hastasana helps boost energy in the body and hence can be included in flow yoga sequences. This pose is considered a warm-up yoga pose to prepare the body for more intense yoga poses / yoga flows.
Step-by-Step Instructions
Step 1
From Mountain Pose (Tadasana), inhale to bring your arms out to the sides and up toward the ceiling.
Step 2
Keep your arms parallel or bring your palms together overhead only if you can do so without hunching up your shoulders. If your palms are apart, keep them facing each other. Your arms should be very straight and your hands active all the way through the fingertips. Take your gaze (drishti) up toward your thumbs.
Step 3
Slide your shoulders away from your ears with a focus on broadening through your collar bones. If you feel like your ribs are jutting forward or pulling apart, knit them back together. Keep your thigh muscles strongly engaged so that they draw the kneecaps up.
Step 4
With arms above head, root into your feet as you lift through the crown of your head. Gently pull the navel towards spine while keeping a lift through the sternum.
Step 5
With arms above head, root into your feet as you lift through the crown of your head. Gently pull the navel towards spine while keeping a lift through the sternum.
Pose Detail
- Difficulty: Beginners
- Poses According To Their Functions: Energy Practices: Pranayama, Physical Training
- Joint Mobility Direction: Longitudinal Stretch
- Poses for Your Arms Flexibility: Poses for Your Shoulders Flexibility
- Body Position: Standing Yoga Poses (Head Up)
- Poses By Benefit: Yoga Poses for Calmness, Yoga Poses for Digestion, Yoga Poses for Energy, Yoga Poses for Fatigue, Yoga Poses for Stress
Benefits and Contraindications
Benefits
Stretches the belly
Improves digestion
Stretches the shoulders and armpits
Helps relieve mild anxiety
Contraindications
Avoid the raised arms in this pose with shoulder or neck injuries.
Photo poses in different angles
Tips
To help straighten your raised arms, secure them with shoulder-width loop around your upper arms just above the elbows.
Modifications & Variations
- Supported Standing Lateral Bend Wall Block
- Easy Pose Twist Raised Arms
- Volcano Pose
- Palm Tree Pose On Tiptoes
- Chair Seated Side Stretch Pose
Top Preparatory Poses
- Mountain Pose
- Standing Forward Fold Pose
- Mountain Pose Namaste
Top Follow-Up Pose
- Standing Forward Fold Pose
- Mountain Pose
- Mountain Pose Namaste
