Five Pointed Star Pose

The Five Pointed Star Pose or Utthita Tadasana is an introductory yoga posture that’s amazingly easy to do. What’s even more amazing is that holding this simple star position in yoga can immediately energize and invigorate your body.

As an elementary yoga pose, the Five Pointed Star pose is designed to improve your flexibility and strength. The 5 Pointed Star yoga pose uses your legs as the foundation of the pose.


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By keeping your legs firm and rooted, the pose helps strengthen and tone leg muscles and open up your hips and chest. The Five Pointed Star pose is also an excellent pose to correct the alignment of your spine.

To maximize the benefits of the pose, liken your body to that of a star. As the ‘star’s’ energy and warmth flows and illuminates everything around it, you too can benefit from the same glow.

Steps :

  1. Begin with the Mountain Pose or Tadasana
  2. Move your right foot three to five feet to the side. Both your feet should be parallel to each other with all toes pointing forward.
  3. Raise your arms to the sides at shoulder height with the palms facing down.
  4. Keep your shoulders down and back and your chest open and facing the centre of the room.
  5. To ensure that your lower back is not over-arching, tuck in your tailbone.
  6. At this point, press your feet into the floor and feel yourself rooted to the floor.
  7. Inhale deeply and extend the crown of your head towards the ceiling.
  8. Look straight ahead of you with your chin always parallel to the floor.
  9. Stretch out at your sides through your fingertips almost as if you are trying to touch the side walls.
  10. Hold this star pose for thirty seconds and feel your body expanding out in five different directions.
  11. Remember to keep breathing normally and steadily through the pose.
  12. Slowly return back to Mountain Pose.
  13. As you improve your practice, you can work up to holding the pose for one minute at a time.

Precautions :

  • This is a straightforward yoga asana that can be done by everyone irrespective of age or yoga experience. The only precaution one should take when practicing the pose is to ensure that your lower back is not overly arched and your arms and shoulders are not strained.
  • Avoid practicing the pose on a full stomach
  • Make sure you check with your doctor about practicing the pose in case you are pregnant or have some back or shoulder injury.

Beginner’s Tip :

As a beginner it is important that you keep certain things in mind while doing the pose. Firstly, make sure that you have a yoga practitioner to help you with the pose. Also when you perform the pose imagine your body being stretched such that it is lengthened in all directions at the same time.

Make sure that your breathing is steady and even. While you breathe feel the breath passing through the center of your body.

Benefits to Body Parts :

  • Tone leg muscles
  • Eliminate stiffness in the hips and legs by stretching the muscles gently.
  • Relieves backache.
  • Reduces pain caused by neck sprains.
  • Straightens out the ankles and neck muscles.
  • Aligns the spine
  • Lengthens out the entire body.
  • Opens up the chest.

Therapeutic Applications :

  • Using the pose to help open up the body and increase energy levels. As you stand firmly rooted and stretch out in five different directions, your body is flooded with a powerful wave of positive energy. When you inhale and exhale and open up your chest, the pose helps improves respirations and circulation.
  • If you have any posture problems such as sitting or standing in an unnatural angle or stooping your shoulders, this pose will help you align your spine and correct such tendencies.

Variations :

  • One of the variations of the Five Pointed Star Pose is to place your hands on your hips instead of raising them up to the sides. This variation is especially good if you feel any strain in your shoulders or arms when practicing the pose. Of course this changes the energy flow of the pose a little bit as compared to the original position.
  • As you inhale and exhale, you should now concentrate on the flow of energy radiating from the center of the body. There are many schools of yoga that use this variation to ‘bring in’ more healing energy to help reduce problems such as pain or discomfort in the lower back or area of the stomach or even to help treat problems with infertility in women.

Preparatory Poses :

  • Stand with your feet touching
  • Find your balance and spread your feet and feel gently rooted to the floor.
  • Activate your thigh muscles but do not lock your knees.
  • Maintain the length of your neck and spine.
  • Look straight ahead of you and keep your chin parallel at all times.
  • Imagine opening your chest and breathe slowly.
  • Hold this pose for 30 seconds before moving on to the next pose (in this case the Five Pointed Star Pose)

Follow Up Poses :

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