Upward Salute anatomy

Upward Salute · Urdhva Hastasana · Tư thế vươn cao

Upward Salute mainly works quadriceps, erector spinae, deltoid, supraspinatus; it stretches latissimus dorsi, pectoralis major; adductors, gluteus medius, soleus stabilize.

3D anatomy model of Upward Salute: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

From Mountain Pose, reach both arms overhead. The shoulder muscles raise the arms and rotate the shoulder blades upward while the latissimus dorsi and pectoralis major lengthen.

Muscles in this pose

Working (contracting): Quadriceps, Erector spinae, Deltoid, Supraspinatus, Trapezius, Serratus anterior, Triceps brachii

Stretching: Latissimus dorsi, Pectoralis major

Stabilizing: Adductors, Gluteus medius, Soleus, Tibialis posterior, Transversus abdominis, Multifidus

Why these muscles work or stretch

Quadriceps · Working (contracting): Contracts gently to lift the kneecaps
Deltoid · Working (contracting): Raises the arms overhead
Trapezius · Working (contracting): Rotates the shoulder blades upward
Triceps brachii · Working (contracting): Straightens the elbows
Tibialis posterior · Stabilizing: Supports the arch of the foot
Transversus abdominis · Stabilizing: Keeps the lower ribs from flaring forward

Practice cues

Reach through your fingertips; keep your shoulders away from your ears
Keep your lower ribs from flaring forward
Root down through your feet; engage your thighs lightly

Benefits

Stretches the latissimus dorsi, pectoralis major and sides of the torso
Strengthens the deltoids, trapezius and serratus anterior
Trains upright posture and control of the rib cage
May help improve overhead range of motion

Cautions / contraindications

Use caution with a shoulder injury: raise the arms only to a pain-free height
Uncontrolled high blood pressure or dizziness: hold briefly, lower the arms as needed

Easier variations

Take the arms wider than the shoulders in a V shape
Bend the elbows slightly, or raise the arms only to shoulder height

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Chair Pose Utkatasana
Warrior I Virabhadrasana I
High Lunge (Crescent Lunge) Ashta Chandrasana
Low Lunge Anjaneyasana
Supported Headstand Salamba Sirsasana
Standing Side Bend Parsva Urdhva Hastasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)