Basic SittingIntermediate
Extended Leg Pose
Uttana Padasana
Extended Leg Pose arches the chest while legs and arms reach on a diagonal, marrying heart opening with steady core engagement.
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How to Perform
- 1
Lie supine with legs together, arms alongside, and shoulders grounded.
- 2
Inhale to press elbows and shoulder blades down as you arch the chest and rest the crown lightly on the floor.
- 3
Exhale to lift both legs to about 45 degrees while simultaneously reaching arms forward parallel to the legs.
- 4
Maintain thighs glued together, ribs drawing inward, and breathe smoothly for 3–5 cycles.
- 5
Lower legs and arms together, release the head and spine to the mat, and pause before repeating.
Benefits
- Opens the chest and throat to counter rounded posture while toning the thyroid region.
- Strengthens deep core and hip flexors without compressing the lumbar spine.
- Builds stamina and focus by linking breath to an extended hold.
Alignment Cues
- Neck stays long—avoid dumping weight into the head
- Legs track together at the midline with toes pointed or flexed evenly
- Arms mirror the leg line to maintain balance
- Ribs knit toward the pelvis to prevent flaring
Common Mistakes
- • Insufficient preparation
- • Forcing depth
- • Compromising breath
- • Lower back compression
Contraindications
- • Cervical spine injury or pronounced kyphosis
- • Uncontrolled hypertension or cardiac concerns
Recommended Props
BlanketBlockStrap