Backbends

Urdhva Hastasana

Upward Salute

Rise with us into the airy heights of our Urdhva Hastasana Uncovered. Like a tree growing boldly into the urban sky, this upward hand posture brings growth and hope into your urban life.

Category: Backbends

Backbends are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Backbends has a relaxing effect: you supply your muscles with oxygen and release tension.

Life Energy

VAYUS

Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. Upward Salute has its own unique effects on these vayus.

Udana Vayu – The Ascending Energy

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Urdhva Hastasana also influences Udana Vayu, the ascending energy that works from the heart to the head. Through the raising of the arms, an activation arises in the throat and head area that fosters communication and self-expression.

Prana Vayu – Expansion of Consciousness

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Prana Vayu, the inward-directed and ascending energy, has its seat in the heart and is strongly activated by Urdhva Hastasana. Through the raising of the arms on the inhalation, air is pushed into the lungs and an ascending flow of energy arises. This fosters breathing, strengthens the heart and increases vitality.

Samana Vayu – The Balancing Force

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At the center of our being, in the area of the stomach and intestines, Samana Vayu, the balancing and centering energy, holds the scepter. Through its stretching of the torso, Urdhva Hastasana helps ignite the inner fire and stimulate digestion.

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Energy Centers

CHAKRAS

Anahata Chakra (Heart Chakra)

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Raising the arms up in Urdhva Hastasana opens and stretches the ribcage and thereby addresses the Anahata Chakra, the heart chakra. This chakra, located in the center of the chest, is connected with our ability to feel compassion, love and kindness. The exercise can help release emotional blockages in the heart and expand the capacity for love and compassion.

Vishuddha Chakra (Throat Chakra)

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Urdhva Hastasana also has a strong effect on the Vishuddha Chakra, the throat chakra, as the upward-stretched arms generate an energetic flow toward the throat. The Vishuddha Chakra, located in the area of the throat, stands for communication and self-expression. Through the asana, we can learn to speak our truth and express ourselves authentically.

Sahasrara Chakra (Crown Chakra)

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The connection to the Sahasrara or crown chakra is strengthened in Urdhva Hastasana through the upward alignment of the hands and the gaze. The Sahasrara Chakra, located at the top of the head, is our gateway to spirituality and enlightenment. The activation of this chakra through the asana can give us a feeling of connectedness and unity with the universe.

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Body Sheaths

KOSHAS

Annamaya Kosha (Physical Body)

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Annamaya Kosha is the physical sheath, made of the elements our body consists of. Urdhva Hastasana works directly on this layer by improving circulation, increasing flexibility and strengthening the body. Through the stretch of the upper body, we can release tension and achieve a better posture.

Pranamaya Kosha (Energy Body)

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Pranamaya Kosha is the sheath of prana, the life energy. Through the raising of the arms in Urdhva Hastasana, the ribcage is expanded and more space is created for breathing. This enables a better flow of energy and increases the prana.

Manomaya Kosha (Mental Body)

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Manomaya Kosha is the mental and emotional sheath connected with our feelings, thoughts and desires. Urdhva Hastasana can help calm our thoughts and release emotional blockages. The upward-directed hands can symbolically stand for letting go and opening up to new possibilities.

Vijnanamaya Kosha (Intellectual Body)

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Vijnanamaya Kosha is the sheath of the mind and intuition. Through the conscious performance of the asana, the attention to the breath and the alignment of the body, we can learn to sharpen our awareness and strengthen our intuition.

Anandamaya Kosha (Spiritual Body)

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Anandamaya Kosha is the sheath of bliss, which represents our innermost core of joy and love. Through the opening of the ribcage and the raising of the arms in Urdhva Hastasana, we can connect with this inner source of joy and set it flowing.

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Body Constitution

DOSHAS

Vata

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Urdhva Hastasana can increase the Vata dosha, as the pose involves an upward movement and stretch that stimulates the movement energy of Vata. This activation can increase mental alertness and creativity, but should be practiced with caution at an already high Vata level to avoid overstimulation.

Pitta

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Urdhva Hastasana can increase the Pitta dosha, as the pose stretches the body and fosters inner warmth and concentration. The asana supports determination and the inner fire, which can be energizing for Pitta individuals. However, it should be practiced with caution with an excess of Pitta to avoid overheating and irritability.

Kapha

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Urdhva Hastasana reduces the Kapha dosha by energizing the body and reducing heaviness and sluggishness. The pose activates the entire body, brings lightness and fosters the flow of energy, which is especially helpful for balancing an excessive Kapha and beginning the day with more energy and mobility.

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Key Information for Correct Execution

Meet Geraldine, a certified yoga teacher and psychology student who emphasizes mindfulness and alignment to inspire people toward a more peaceful life.

1Begin in Mountain Pose, with the inner edges of the feet close together and the hands on the hips.

2Distribute the weight evenly over the balls of the feet and the arches.

3Engage the thigh muscles and draw the kneecaps up.

4Draw the tailbone slightly down and the pubic bone up toward the navel to lengthen the lower back.

5Root yourself well into the earth through the soles of the feet.

6On the inhalation, lift the arms up and interlace the fingers except for the thumbs and index fingers. Press the palms together and point them toward the sky.

7Extend the arms fully, but do not lock the elbow joints.

8Lift the collarbones and the ribcage out of the waist.

9Relax the shoulder blades into the back and away from the ears.

10With the next exhalation, draw the arms even further behind the ears and lean back in the upper body.

11Take care to keep the hips stable over the ankles.

12If it is okay for your neck, tilt the head back and gaze toward the thumbs.

13Only go back in the upper body as far as you can breathe in and out evenly and deeply.

14Hold the pose for 5-10 breaths.

15Carefully lift yourself up, starting from the lower back, with the head coming up last.

16Pause for a moment in Mountain Pose so that the spine can neutralize. Feel free to practice the pose a second time.

Common Mistakes

Common mistakes in the upward salute are that the backbend does not come only from the thoracic spine but from the whole upper body, and that the pelvis is not stable and in line with the ankles.

Our Tip

A tip for the upward salute is to support the hands on the lower back at first, similar to the camel pose. Once the hips are aligned over the feet, you can open back from there in the ribcage.

Variations

There are variations of the upward salute. An entry variation is to work with both hands on the sacrum. This keeps the pelvis aligned over the hips and stabilizes the lower back.

Physical Effect

Heavenly Stretch Playground

Urdhva Hastasana offers a heavenly stretch playground for the entire body. From the fingertips to the toes, across the lateral abdominal muscles (obliquus externus abdominis) and the intercostal muscles to the lumbar spine (lordosis), every fiber gets a gentle but effective stretch.

Chest Liberation

Urdhva Hastasana provides an expansion of the chest musculature (pectoralis major and minor) and helps increase the heart-lung capacity. This can ease respiratory problems and enliven the respiratory organs. A deep and free breath can lead to more oxygen entering the blood and thus to better circulation and energy supply of the body.

Awakening the Body's Axis

Through the stretching of the arms upward, the spine is lengthened and the entire back, including the back musculature (e.g. trapezius, latissimus dorsi), is strengthened.

Effects on Psyche and Emotions

Serene Attitude

Urdhva Hastasana helps cultivate a serenity and inner calm. The asana encourages a conscious and mindful posture by breathing deeply and holding the body upright.

Vitalizing Joy

Urdhva Hastasana also has an enlivening effect on the psyche. The raising of the arms and the opening of the ribcage can help foster a feeling of joy and enthusiasm.

Grounded Self-Confidence

The upright posture and the firm stance on the earth can help foster a feeling of stability and trust in your own strength. This could benefit someone who struggles with self-doubt or insecurity.

Props

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Author of this Asana

Manish

Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.

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