extended mountain

Minimalist illustration of a woman standing with hands pressed together in a prayer or meditation pose, wearing a white top and purple skirt.

Urdhva Hastasana

symmetrical standing posture

URDHVA - upward
HASTA - hand
asana - posture

This simple yet powerful standing posture strengthens the shoulders, arms, and core whilst lengthening the entire spine. It improves posture and creates a full-body stretch from the feet all the way through to the fingertips. Extended Mountain is often used at the beginning of a practice or as a foundational posture within Sun Salutations.

Usually known as Extended Mountain Pose or Arms Up Mountain, its Sanskrit name Urdhva Hastasana translates to Upward Hands Posture.

How to get into the pose:

  • Begin in Mountain (Tadasana) with your feet together or hip-width apart, weight evenly distributed

  • On an inhale, raise your arms out to the sides and up overhead

  • Keep your palms facing each other or bring them to touch (Anjali Mudra) above your head

  • Relax your shoulders away from your ears and draw your shoulder blades slightly down your back

  • Lengthen through all four sides of your waist. Gently engage your core and thighs while keeping a bend in your knees if needed

  • Press firmly into your feet and reach strongly through your fingertips. Gaze forward or slightly upward

  • To exit, exhale and release your arms back down to your sides

Remember to create balance between effort and ease in your pose

How long to stay in the pose:

  • Five to ten breaths. In Sun Salutations Extended Mountain is usually just one full breath (inhale to enter the posture, exhale to exit).

Gaze (Drishti):

  • Forward or slightly upward

Modifications you can take to make this pose more accessible:

  • Keep your arms shoulder distance apart or slightly wider if your shoulders feel tight

  • Hold your hands at heart centre or on your hips instead of raising them overhead

  • Practice with your back against a wall for support and alignment feedback

  • Bend your knees slightly if you have lower back sensitivity

Contraindications / Cautions:

  • Be cautious with shoulder, neck, or lower back injuries

  • Avoid raising the arms fully if you have high blood pressure or heart conditions and keep hands on hips instead

Enjoy your practice and get in touch if you have any questions.