Star Yoga Pose | Utthita tadasana | How to do Star Yoga Pose and its Benefits

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About Star Yoga Pose (Utthita Tadasana)

Star Yoga Pose or Utthita tadasana is referred to by its Sanskrit name, Utthita tadasana. Utthita, meaning “extended”; Tada, meaning “mountain”; and asana, which means “posture” or “pose.”
Star pose is an active and effective yoga pose that removes closure from the chest area and strengthen it. It also helps out for deep breathing. Star pose is a common transition pose and is very similar to the Mountain Pose. In Star pose, the whole body is involved and is performed with both legs spread wide. The arms are widely spread, evenly to the sides of the shoulder, palms facing forward and fingers completely stretched. Star pose can be performed by people practicing yoga at all levels. It does not matter whether the person is a beginner or professional. There are a few common poses that are often done in sequence with star pose like the warrior pose, etc. 

How to do Star Yoga Pose

  1. Stand straight. Keep your feet wide apart. Spread your arms at the side. The feet should be exactly under the wrist, both facing forward and parallel to each other.
  2. Keep your entire weight on your feet while applying a slight force. Stretch up to the knee caps and tighten the thighs. Stiffen the tailbone. Then you’ll feel the legs strong and solid, all rooted into the floor.
  3. Through your fingertips, try to touch the walls on the side. Give relief to the shoulders, down, and back. Calmly stretch your chest towards the front of the room.
  4. Inhale some fresh air and move the crown of the head up towards the ceiling. Now, look straight ahead with the chin exactly parallel to the floor.
  5. Inhale while taking a deep breath into the belly and chest. Now, exhale while applying pressure on the feet, fingers, and crown. Feel your body expanding out in 5 directions.
  6. Continue breathing and hold for around 4-8 breaths.
  7. To release the pose, bend one knee and step back into the initial pose.

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Star Yoga Pose (Utthita Tadasana) is a beneficial way to tone your body. Although anyone can perform this pose, perpetual execution can lead to the growth of the right kind of energy and focus. A few benefits that one can derive from the practice of the Five Pointed Star Pose are:

  1. The star pose is the exact base of most of all standing poses.
  2. This pose gives strength to the heels and the balls of the feet.
  3. It makes the shoulders stronger.
  4. This pose gives strength to the sacrum (the lowest part of the backbone).
  5. It provides a perfect alignment to the body.
  6. It enhances the balancing power of the body.
  7. Star pose helps to focus on awareness when we hold the pose for a longer count of time.
  8. It removes the stiffness by opening up the chest using the rib cage muscles effectively.
  9. The best way out for improving the flexibility of joints.
  10. It provides balance to both parts of the body which eventually rectifies the posture.


Star pose is an easy pose suitable for everyone. Thus, it does not actually have many precautions or contraindications to be kept in mind. But, if you want to hold the pose for longer counts, then the following should be kept in mind.

  • Migraine: People suffering from migraines should not hold the pose for a longer period.
  • Arthritis: People suffering from severe arthritis of hips or the wrists should totally avoid performing this yoga asana.
  • Injury: If one doesn’t perform the pose carefully, it may cause injury of the hip joint, the ankle, etc. The shoulders will cause more pain and stiffness when one holds the pose for longer. To avoid such a scenario better avoid holding this pose for long.

Read More about:

  1. Salutation to the Sun
  2. Seated Angle Pose, Upauishta Konasana
  3. Plough Pose Halasana Yoga