Urdhva Prasarita Padasana – Upward Extended Feet Pose

Urdhva Prasarita Padasana or the Upward Extended Feet pose strengthens the back muscles and the core abdominal muscles. In Sanskrit, Urdhva means upward, Prasarita means extended, Pada means leg and Asana means a yoga posture. Urdhva Prasarita Padasana is an intermediate level pose and can be done by all age groups. Beginners can initially take assistance of a wall to master this pose.

Urdhva Prasarita Padasana - Upward Extended Feet Pose - Yoga Asana

How to do Urdhva Prasarita Padasana (Upward Extended Feet Pose)

  1. Start in the lying position or Shavasana. Keep the hands on the side. Breathe normally.
  2. Exhale and raise the hands and slowly take them behind. Let them rest on the floor over the head. The palms should face towards the ceiling. Take few breaths and relax.
  3. Inhale fully and hold the breath for a second. Raise the two legs upwards and slowly exhale as you raise the legs to an angle of 90 degrees. You may also do this in steps. First raise it to a level of 30 degrees, then 60 degrees and finally 90 degrees, taking few seconds pause in between.
  4. Breathe normally and maintain this position for as long as you are comfortable or up to a minute.
  5. Before releasing the pose, repeat the process by bringing down the legs only and then raising it up again to 90 degrees. Do this few times according to your convenience.
  6. To release the pose, bring down both the legs to the ground and then bring both hands to the original position next to the body. Rest in Shavasana and then sit up.


Benefits of Urdhva Prasarita Padasana (Upward Extended Feet Pose)

  1. Urdhva Prasarita Padasana strengthens the back muscles.
  2. It strengthens the abdominal abs muscles. It increases core strength of all the abdominal core muscles.
  3. Urdhva Prasarita Padasana increases blood supply to the back muscles.
  4. It can help to reduce fat around the abdomen.
  5. It can help reduce gastric problems by toning the organs of digestive system.


Contraindications of Urdhva Prasarita Padasana

  1. Urdhva Prasarita Padasana should be done if you are suffering from any hip injury.