Restorative
Upward Extended Feet Pose
Urdhva Prasarita Padasana
A supine pose where both legs extend vertically toward the ceiling, strengthening the abdominals and hip flexors while relieving tired legs.
- ·Strengthens core and hip flexors
- ·Tones the abdomen
- ·Relieves leg fatigue
Instructions
- 1Lie on your back with arms alongside the body, palms pressing lightly into the mat.
- 2On an exhale, engage the core and slowly lift both legs together toward the ceiling, keeping them straight.
- 3Flex the feet and press through the heels, creating length from hip to heel.
- 4Keep the lower back in gentle contact with the mat by drawing the navel toward the spine.
- 5Hold the legs at 90 degrees, breathing steadily for 5 to 10 breaths.
- 6Lower both legs slowly on an exhale, maintaining abdominal engagement throughout the descent.
Contraindications & precautions
- ⚠Lumbar disc herniation or acute lower back pain — raising both legs simultaneously creates strong pressure on the lumbar discs.
- ⚠Hamstring tears or recent groin injury — full leg extension under load strains healing soft tissue.
- ⚠Second or third trimester of pregnancy — lying flat on the back can compress the vena cava and reduce blood flow to the uterus.
Videos containing this pose
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