Urdhva Vrksasana (Upward Tree Pose)


Upward Tree Pose (Urdhva Vrksasana) is an upward extreme stretch pose regularly stressed with the Mountain pose (Tadasana) and the Tree pose (Vrksasana), in spite of many postural variations. The differences are due to the practitioner’s yoga fashion and lineage.

The Upward Tree Pose is achieved twice within the solar Salutation (Surya Namaskar) collection of Ashtanga Yoga. The pose is useful in facilitating the right breathing approach and heating up the frame for the rest of the poses.

Different names: Hasta Uttanasana, Raised fingers Pose, Raised fingers Pose, Hand-raising Pose, Sky reaching Pose, Urdhva Hastasana.

Health Benefits Of Urdhva Vrksasana (Upward Tree Pose)

The pose is helpful in relieving moderate depression and fatigue by using improving the circulation of blood and common body posture.

Elevating fingers in this pose warms up the frame and is beneficial for controlling Kapha. It also makes diaphragmatic breathing come evidently. as a result, thoracic breath is decreased drastically with only marginal abdominal breathing.

The pose is a complete body stretch with high cognizance on palms, arms, armpits, shoulders, spine, legs and ankles. subsequently, digestion improves together with a boom in lung capability.

Getting into pose

What you need: Room with fresh air (if you’re doing it inside, otherwise do it in an open area), and you.

Difficulty Level: Beginner

Initial Position: Stand upright with feet together and arms on the sides

Drishti or Gaze: While performing this pose, concentrate your gaze upwards


  1. Get into the initial position. Take a deep breath (1-2-3). Exhale slowly (1-2-3).
  2. Raise your arms above your head on a count of three while breathing in. As your arms go upwards, allow your gaze to follow them. Keep palms turned in and thumbs pointing backward. Maintain a shoulder wide distance between your palms. Do not raise your heels or feet. Stand flat foot with toes stretched out for maximum grip on the mat.
  3. Concentrating your gaze on the sky, stretch as much as possible. Feel the tension in your arms, spine, and thighs. Do not inhale or exhale at this time. Practice holding your breath for 15-30 seconds.
  4. Revert to the initial position while exhaling slowly on the count of three.
  5. Breath normally for 10-20 seconds. Then, repeat the steps.
  6. This is one cycle of Urdhva Vrksasana. Do it at least twice along with other standing stretch poses.

Other variations

Urdhva Baddhanguliyasana: That is a Vinyasa Yoga version of this pose that is mainly beneficial for people with neck accidents. however, people with Carpal Tunnel Syndrome ought to keep away from it absolutely. To perform this modification, bring your hands closer in the front and interlock the palms above your head. flip the wrists outside in a way that your hands face far from you. Now, raise your arms above your head and stretch. preserve the gaze in the front and no longer toward the sky. here too, the toes are placed flat on the mat.
newbie hints

Beginner Tips

In case you feel your thighs overstretching, place a small wedge under the heels of the feet.

Advanced poses

Mountain pose (Tadasana)
Tree pose (Vrksasana)
Eagle pose (Garudasana)

Important Notes

People with neck accidents ought to now not carry out this pose.
it’s far safe to be accomplished by way of Pregnant women as part of their Prenatal Yoga exercise but must not perform without professional supervision.

Muhammad Afzal is the founder of tarot weekly.com, where he writes about spirituality, mediation, and astrology with the aim of inspiring people on their self-discovery journeys.

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