Core/LegsBeginner
Upward Extended Foot Pose
Urdhva Prasarita Padasana
Upward Extended Foot Pose lifts both legs through staged angles, training controlled core strength without straining the lumbar spine.
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How to Perform
- 1
Lie supine with legs together, arms reaching overhead, and low ribs drawing down.
- 2
Inhale to brace the abdomen; exhale to lift legs to about 30 degrees while shoulders stay relaxed.
- 3
Hold for a steady breath cycle, then on the next exhale raise legs to roughly 60 degrees, keeping sacrum heavy.
- 4
Maintain inner thighs engaged as you lift legs to vertical on a smooth inhale, lengthening through the heels.
- 5
Exhale to lower the legs slowly back to the floor, staying connected through the core before relaxing.
Benefits
- Builds deep abdominal endurance and hip flexor strength for inversion work.
- Stabilises the lumbar spine and teaches control during leg lowering.
- Boosts circulation to the legs while cultivating breath-led focus.
Alignment Cues
- Legs stay straight with toes active
- Arms lengthen overhead to broaden the side body
- Shoulders and jaw stay soft while ribs knit downward
- Neck remains neutral with gaze toward the toes
Common Mistakes
No common mistakes listed.
Contraindications
- • Acute lumbar disc injury or chronic instability
- • Post-operative abdominal recovery
Recommended Props
BlanketBlockWall
Tags
BeginnerCoreCore/LegsLeg ExtensionsLegsSpineasana