Urdhva Hastasana  (Upward Salute)

Also called the upward salute, urdhva hastasana is a perfect yogasana that awakens and energizes the entire body from the fingertips to the soles of the feet.


Way to execute

  1. Stand upright in the tadasana Turn your arms outward in a way that the palms face away from your torso, while the thumbs point backward.
  2. Gradually raise your arms up towards the ceiling,while inhaling deeply.
  3. Raise your arms up straight, but make sure you are not tight on your shoulders.
  4. Extend your elbows fully and stretch your fingers while bending the thumbs slightly down towards the crown.
  5. Without compressing your neck, tip up your head to see your thumbs.
  6. Stretch your front ribs down towards your pelvis and in towards your spine.
  7. Make sure you do not bend your legs and raise your heels. Rest your weight on the soles.
  8. Exhale while bringing your hands to the sides. Repeat it 3-5 times.

Benefits of Urdhva Hastasana:

  • This posture stretches your entire body, while giving a massage to your hands, arms, shoulders,thighs, calf muscles,ankles and most importantly your entire back.
  • It warms up your spinal column and elongates the spaces between the vertebrae.
  • The digestive organs are stretched and therefore the digestive system is improved.
  • Your lung capacity is also enhanced and blood circulation is also improved.
  • This asana can improve your overall body posture.

Note: do not practice this asana in case of any kind of back, neck or shoulder problems.

Virabhadrasana (Warrior Pose)

Virabhadrasana (Warrior Pose)
Virabhadrasana (Warrior Pose)

Vir means a courageous warrior, bhadra means auspicious and asana means position in Sanskrit and therefore the virbhadrasana is known as the warrior pose. This is one of the most graceful of all yogasanas strengthening the arms and shoulders, back muscles and thighs as well.

Way to execute

  • Stand up straight. Spread your legs apart by a distance of around 3-4 feet.
  • Turn your right foot out by 90 degrees and make sure that the heel is to the opposite side of the left arch. Slightly turn in the left foot.
  • Raise up your arms to the sides to shoulder height, parallel to the ground and palms facing the ground. Rest your gaze at the tips of the fingers of the right hand.
  • Exhale and bend your right knee. Make sure that your thigh is parallel to the ground while bending the leg.
  • Hold on to this position for 5-10 seconds and then straighten your legs. Repeat the same on the other side.

Benefits of Veerabhadrasana

  • Tones the muscles of arms, legs and lower and also make them stronger.
  • This asana helps in increasing the stamina of the body and also enhances body balance.
  • This is an effective asana for those engaged in sedentary or sitting jobs.
  • Those suffering with different ailments of shoulders or arms like tennis elbow, frozen shoulders etc.
  • It also aids in relieving stress from your shoulders.
  • The virbhadrasana brings peace, courage and grace in you. Overall, this asana improves your personality.

Note: those who have experienced spinal disorders or have recently recovered from some chronic illness should avoid practicing this asana.