Upward Salute is Mountain Pose with the arms reaching overhead. It lengthens the entire front and side body, opens the chest and shoulders, and is a key transition in Sun Salutations. Rooted through the feet and lifted through the fingertips, it teaches full-body extension without collapsing the lower back.
▶ Practice Upward Salute with AI cameraStand tall with feet together or hip-width apart. Press evenly through all four corners of both feet, firm your thighs, and lengthen up through the crown of your head.
💡 Establish a steady, grounded base before the arms move — the lift starts from the feet.
On an inhale, sweep both arms out to the sides and up overhead in a wide arc — arms straight but not locked — bringing them alongside the ears, palms facing each other (or touching if the shoulders allow without strain).
💡 Lead with the pinky-side of the hands; if the shoulders are tight, keep the hands shoulder-width apart rather than forcing them together.
Draw the shoulder blades down away from the ears and keep the neck long. Gently knit the front ribs in and lengthen the tailbone down so the lower back doesn't over-arch. Extend up through the fingertips while grounding down through the feet, gaze soft and forward, and breathe steadily.
💡 Ground down and reach up in equal measure — don't flare the ribs and dump into the low back.
Turn on your webcam and let ChoseMyYoga's AI check your alignment, score your form, and guide you — free, no install.
▶ Start Upward Salute