Hasta Utthana Asana vs Urdhva Hastasana: Traditional vs Ashtanga Surya Namaskar

Upward stretches are a vital part of yoga, helping to open the chest, lengthen the spine, and energize the body. Two postures often used at the start of Sun Salutations—Hasta Utthana Asana and Urdhva Hastasana—look similar to the untrained eye, but differ in tradition, technique, and purpose. Understanding these differences helps you practice mindfully and choose the posture best suited for your body.

Hasta Utthana Asana (हस्त उत्तानासन – Raised Arms Pose)

Tradition: Part of Classical / Traditional Surya Namaskar (Hatha yoga lineage).

How to Practice:

1. Begin in Pranamasana (hands in prayer at the chest).
2. On an inhale, sweep your arms overhead, palms together or facing each other.
3. Slightly arch the back, lift the chest, and gaze upward, while keeping legs active and feet grounded.
4. Feel the expansion of the ribcage and spine.

Key Features:

• Arms: Raised overhead, gentle backbend.
• Backbend: Moderate, chest opening emphasized.
• Base: Feet grounded, thighs engaged.
• Flow: Traditionally the second step of Classical Surya Namaskar.

Benefits:

• Opens chest and lungs, improving breathing.
• Activates and energizes the body at the start of practice.
• Stretches arms, shoulders, and spine.

Cautions:

• Keep the backbend gentle if you have lower back discomfort.
• Avoid neck strain by gazing softly upward.

Urdhva Hastasana (ऊर्ध्व हस्तासन – Upward Salute)

Tradition: Part of Ashtanga / Vinyasa Surya Namaskar.

How to Practice:

1. Begin in Samasthiti / Mountain Pose (arms by the sides).
2. On an inhale, raise the arms overhead, palms together or shoulder-width apart.
3. Lengthen the spine upward, shoulders relaxed away from ears.
4. Slight backbend is optional; focus is on vertical stretch.

Key Features:

• Arms: Straight overhead, palms together or parallel.
• Backbend: Minimal, focus on lengthening the spine.
• Base: Feet grounded, legs active.
• Flow: Often the first step of Ashtanga Vinyasa Sun Salutations before forward fold.

Benefits:

• Improves posture and spinal awareness.
• Stretches shoulders, chest, and arms.
• Prepares body for smooth transition into forward folds and flow sequences.

Cautions:

• Avoid locking knees; keep legs active.
• If shoulders are tight, separate the palms instead of forcing them together.

Comparison: Hasta Utthana Asana vs Urdhva Hastasana

Which One Should You Practice?

• Hasta Utthana Asana: Choose if practicing Classical Sun Salutation, want a gentle chest-opening backbend, or want to energize the body at the start.
• Urdhva Hastasana: Choose if practicing Ashtanga / Vinyasa Sun Salutation, focusing on posture, spinal lengthening, and smooth flow transitions.

Final Insight

Both Hasta Utthana Asana and Urdhva Hastasana bring vitality, awareness, and energy to the practice. Hasta Utthana offers a gentle chest-opening backbend, awakening the body in traditional Surya Namaskar, while Urdhva Hastasana provides spinal length and alignment in Ashtanga flow sequences.

Yoga is about awareness, not competition. Whether you’re arching gently in Hasta Utthana or stretching tall in Urdhva Hastasana, each pose invites you to stand taller, breathe deeper, and connect with your inner energy.