Upward Salute
Maya - Pose Assistant
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Benefits
Upward Salute is a foundational standing pose, often part of Sun Salutations, involving reaching arms overhead. It stretches the shoulders, armpits, and sides of the body, lengthens the spine, improves posture, and can gently energize.
Practice Guide
Stand in Mountain Pose (Tadasana), feet together or hip-width apart.
Ground through feet, engage legs and core lightly.
Inhale, sweep arms out to sides and up overhead. Keep shoulders relaxed down from ears.
Palms can face each other shoulder-width apart, or press together overhead.
Lengthen entire spine from tailbone to crown, reach actively through fingertips.
Gaze forward or gently up towards thumbs, keeping neck long.
Option: Add a slight upper backbend (gentle Wheel prep) by lifting chest and arching slightly back, supporting with core.
Hold for a breath or longer. Exit: Exhale, lower arms back down to sides (Mountain Pose) or fold forward (Uttanasana).
Modifications
Keep hands shoulder-width apart if pressing palms is difficult.
Keep gaze forward if looking up strains neck.
Avoid the backbend if lower back is sensitive.
Can be performed seated in a chair or cross-legged.
Safety Notes
⚠Significant shoulder injury or impingement (limit range of motion or avoid if painful)
⚠Neck injury (keep gaze forward if looking up causes strain)
⚠Low blood pressure (use caution with prolonged overhead reach, rise slowly if feeling dizzy)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.