Yoga Upward Salute Pose

The Upward Salute Pose is a simple standing posture used at the start of a Sun Salutation, Surya Namaskar, or as part of breathing exercises. It’s a great stretch for the whole body, encouraging you to lengthen upwards through fingertips and head while grounding through the feet. The Upward Salute is known to aid digestion and relieve back aches and anxiety. This therapeutic posture is simple yet is a foundational posture with a great many benefits.


Sanskrit: Urdhva Hastasana
Type: Standing
Level: Beginner

  • Stand in Tadasana with your feet together. If needed, move your heels slightly apart so that the outer edge of your feet are parallel.
  • Pressing into the four corners of your feet, micro-bend your knees and engage your legs; squeezing your knees together, lifting your knee caps towards your thighs, and rolling your inner thighs slightly inwards.
  • Raise your arms straight up in front of you to form a 9 degree angle, retract the arm bones into their sockets, and turn them towards one another so that your palms can face each other.
  • Push your thighs back, rolling them slightly inward, straighten your knees and send your heels towards the floor.
  • Engage your oblique muscles to draw your rib cage slightly inwards (towards the midline) and down (towards your pelvis), lengthen your tailbone towards your heels, and slowly sweep your arms further up to the sky.
  • Keeping the shoulders away from the ears, extend your elbows fully, bring your palms together with your fingers stretched, and gently tilt your head back to gaze at your thumbs.

Calories Burned in 15 minutes

  • Weight 100lb:68
  • Weight 120lb:81
  • Weight 125lb:85
  • Weight 150lb:102
  • Weight 175lb:119
  • Weight 200lb:136
  • Weight 250lb:170
  • Weight 300lb:204

  • Calories Burned in 40 minutes

  • Weight 100lb:181
  • Weight 120lb:217
  • Weight 125lb:226
  • Weight 150lb:271
  • Weight 175lb:317
  • Weight 200lb:362
  • Weight 250lb:452
  • Weight 300lb:543

  • Calories Burned in 45 minutes

  • Weight 100lb:204
  • Weight 120lb:244
  • Weight 125lb:255
  • Weight 150lb:305
  • Weight 175lb:356
  • Weight 200lb:407
  • Weight 250lb:509
  • Weight 300lb:611

  • Calories Burned in 1 hour 15 mins

  • Weight 100lb:339
  • Weight 120lb:407
  • Weight 125lb:424
  • Weight 150lb:509
  • Weight 175lb:594
  • Weight 200lb:679
  • Weight 250lb:848
  • Weight 300lb:1018

  • Calories Burned in 1 hour 30 mins

  • Weight 100lb:407
  • Weight 120lb:489
  • Weight 125lb:509
  • Weight 150lb:611
  • Weight 175lb:713
  • Weight 200lb:814
  • Weight 250lb:1018
  • Weight 300lb:1222

  • Calories Burned in 2 hours

  • Weight 100lb:543
  • Weight 120lb:652
  • Weight 125lb:679
  • Weight 150lb:814
  • Weight 175lb:950
  • Weight 200lb:1086
  • Weight 250lb:1357
  • Weight 300lb:1629

  • Comments are closed.