How to Do Raised Arms Pose Yoga (Hasta Uttanasana) Steps

Hasta Uttanasana meaning

Hasta Uttanasana, or the Raised Arms Pose Yoga, is a fundamental yoga posture within the sequence of Surya Namaskara (Sun Salutation). Its name is derived from the Sanskrit words “hasta,” meaning hand; “ut,” meaning intense; “tan,” meaning stretch; and “asana,” which means yoga pose.

It is practised as the second and eleventh poses in the Surya Namaskara sequence, symbolising a full body stretch and extension while engaging the breath and mindfulness. Hasta Uttanasana helps to improve posture, increase flexibility in the spine, and promote a sense of openness and energy throughout the body. It is pronounced as ‘hah-stah OOT-tahn-NAHS-uh-nuh’.

How to Do Raised Arms Pose Yoga (Hasta Uttanasana) Steps
Raised Arms Pose Yoga

How to Do Raised Arms Pose Yoga step by step

  1. Start in Tadasana: Begin by standing straight with your feet together and your weight evenly distributed on both feet.
  1. Inhale and raise your arms: Inhale deeply as you slowly raise both arms overhead. As you lift your arms, keep them shoulder-width apart and engage your core muscles to support your spine.
  1. Lengthen your body: As you reach your arms upward, focus on lengthening your entire body, from your feet to your fingertips. Please make sure that your gaze is forward and your neck is relaxed.
  1. Gentle backbend: As you inhale, gently arch your upper back, allowing your chest to open. If it feels comfortable, slightly tilt your head backwards, but be cautious not to strain your neck.
  1. Exhale and return to Tadasana: To release the pose, exhale slowly. Lower your arms back down to your sides in a controlled manner. Return to the Tadasana (Mountain Pose) with your feet together and your body in a neutral, upright position.
Hasta Uttanasana Steps
Hasta Uttanasana Steps


  • The regular practice of it helps to improve digestion.
  • It provides adequate stretching and toning to the abdominal muscles
  • The practice of this yoga pose ensures the expansion of the chest and the rib cage, thereby full utilisation of oxygen. Thus, the health of the lungs is improved.
  • It is suitable for flexibility and mobility, reduces injury chances, and helps eliminate stress.
  • It helps avoid cramps and other pains and reduces the chances of injuries.
  • It promotes cardiovascular health and prevents hypertension, diabetes and asthma.

Different names

  • Raised Arms Pose Yoga
  • Hasta Uttanasana
  • Urdhva Vrksasana
  • Ardha Chakrasana


  • Please pay attention to your body’s limitations and bend back as far as you feel comfortable.
  • If you have back or neck issues, consult a yoga instructor or healthcare professional before attempting this pose.
  • Please maintain proper alignment throughout the pose and avoid overarching the lower back.


  • In back pain or stiffness, caution must be taken, and overstretching should be avoided.
  • Low blood pressure and dizziness will make you unfit to perform this asana.
  • Sciatica and hip injuries require rest, and it is usually recommended that the practice should be avoided in people with these complaints.
  • Pregnant and menstruating women should avoid the practice of it.

Modifications & Variations

  • If you have tight hamstrings, keep a slight distance between your feet.
  • One can take support of a wall while back bending and bringing your hands down the wall to increase the back bending.


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