Tadasana Urdhva Baddha Hastasana (Mountain Pose with Bound Arms Overhead) – Steps, Benefits, and More

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Urdhva Baddha Hastasana is a powerful standing yoga pose that stretches the spine, shoulders, and arms while improving posture, balance, and breathing control.

🕉️ Sanskrit Name & Pronunciation

Tadasana Urdhva Baddha Hastasana
(tuh-DAHS-uh-nuh OORD-vuh BUH-duh huh-STAHSS-uh-nuh)

• Tada = Mountain
• Urdhva = Upward
• Baddha = Bound
• Hasta = Hands
• Asana = Pose

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🌿 Also Known As:

• Mountain Pose (Parvatasana)
• Upward Bound Hands Pose
• Sometimes grouped under extended Tadasana variations

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📌 Pose Type & Difficulty

• Pose Type: Standing, Foundational
• Level: Beginner to Intermediate
• Drishti (Gaze Point): Nasagrai or Nasagre (Tip of the nose)

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📸 Step-by-Step Instructions

1. Begin in Tadasana (Mountain Pose), with feet together or hip-width apart.
2. Inhale and interlace your fingers, turning the palms outward.
3. Stretch your arms upward over your head, keeping the palms facing the ceiling.
4. Press evenly into both feet, lift through the side body, and extend your arms.
5. Keep shoulders relaxed and core gently engaged.
6. Gaze at the tip of the nose (Nasagrai) or keep a neutral gaze forward.
7. Hold for 3–5 breaths, then release.

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💪 Physical Benefits

• Stretches arms, shoulders, spine, and chest
• Improves upper-body flexibility and posture
• Enhances shoulder mobility and range
• Develops standing balance and alignment awareness

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🧠 Mental & Energetic Benefits

• Builds inner stillness and confidence
• Promotes clarity and upward energy flow
• Strengthens awareness of breath and body position

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⚠️ Modifications & Precautions

• For tight shoulders, do not fully interlace fingers—use a yoga strap instead
• If experiencing shoulder or neck strain, keep hands at shoulder-width
• Avoid deep backbend in this variation—maintain neutral pelvis

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🔁 Preparatory & Counter Poses

Preparatory Poses:

• Tadasana (Mountain Pose)
• Urdhva Hastasana (Upward Salute Pose)
• Gomukhasana Arms (Cow Face Arms)

Counter Poses:

• Uttanasana (Standing Forward Bend)
• Paschimottanasana (Seated Forward Fold)

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🔮 Chakras & Muscle Focus

• Chakras Activated:
  • Anahata (Heart Chakra)
  • Vishuddha (Throat Chakra)
• Muscles Targeted:
  • Arms, Shoulders, Spine, Obliques, Back Muscles

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Related Yoga Poses You May Like

Mountain Pose – Tadasana

Urdhva Hastasana – Upward Salute Pose

Side Bending Mountain Pose – Parshva Tadasana

Tadasana Shoulder Opener Intense Variation

Standing Crescent Pose – Indudalasana