Raised Hands Pose (Urdhva Hastasana)
Raised hands pose is a foundational standing yoga posture that targets the deltoids and stretches the side body and triceps. It involves standing tall with arms extended overhead, promoting shoulder mobility and upright postural alignment.
How to do it
- Stand in mountain pose with your feet together and arms at your sides.
- Inhale and sweep both arms out to the sides and overhead, palms facing each other.
- Reach your fingertips actively toward the ceiling and gently tilt your head back to gaze at your thumbs.
- Keep your shoulders relaxed away from your ears and your core engaged.
- Hold for 20-30 seconds, then exhale and lower your arms back to your sides.
Form cues
- Reach fingertips toward the ceiling
- Keep shoulders away from ears
- Engage your core to support your back
- Keep your palms facing each other
- Breathe deeply into your side ribs
Breathing: Inhale as you sweep your arms up to create space, and maintain slow, steady breaths while holding the pose.
Common mistakes
- Arching the lower back excessively, which can cause strain
- Shrugging shoulders toward ears, which creates unnecessary tension
- Holding your breath, which prevents the muscles from fully relaxing
Muscles worked
Primary: delts. Secondary: triceps, lower back, abs.
Suggested sets & reps
Get fitter
3 sets x 40 seconds, 45s rest
Lose weight
3 sets x 30 seconds, 30s rest
Build muscle
3 sets x 45 seconds, 60s rest
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulders or spine, ease off or stop the movement.
- If you have a history of shoulder injury, check with a professional before performing overhead movements.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my arms be locked straight?
Keep your elbows straight but avoid locking them rigidly. Focus on reaching upward rather than forcing the joint.
What if I feel this in my lower back?
Engage your core muscles more firmly and focus on lengthening your spine upward rather than leaning backward.
How often can I do this?
You can perform this daily as part of a morning routine or whenever you need to stretch out your upper body.