Upward Salute
Urdhva HastasanaA standing full-body reach with the arms overhead, lengthening the whole front line. The opening breath of a sun salutation and a reset between poses.
- 01Stand tall with the feet together or hip-width, weight even.
- 02Inhale and sweep the arms out and up overhead.
- 03Reach the fingertips to the ceiling and lift through the whole side body.
- 04Draw the front ribs in so the lower back stays long.
- 05Bring the palms together or keep them shoulder-width, gaze forward or up.
- 01Reach up from the waist, not just the arms.
- 02Knit the front ribs in.
- 03Shoulders broad, away from the ears.
- 01Arching the lower back to reach higher — lengthen up and keep the ribs in.
- 02Shrugging the shoulders to the ears — reach tall while keeping them down.
- 03Locking the knees hard — keep the legs strong but not braced.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.