Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Urdhva Prasarita Padasana is a supine core-strengthening asana in Ashtanga Yoga.

Overview

Urdhva Prasarita Padasana, meaning “upward spread foot pose,” involves lying on the back and raising both legs to 90 degrees while keeping them straight and together. It is a core-strengthening pose that prepares the body for more advanced postures.

Method/Content

From a supine position, both legs are raised together to 90 degrees, perpendicular to the floor. The legs remain straight and together, with the feet flexed. The arms rest alongside the body or extend overhead. The lower back presses into the floor, and the core engages to maintain the leg position. The breath flows steadily throughout.

Purpose/Benefits

This pose strengthens the abdominal muscles, hip flexors, and lower back. It improves core stability and body awareness. The pose also stretches the hamstrings and prepares the body for inversions and forward folds.

Verification Notes

• Found in Ashtanga Yoga Primary Series
• Often practiced as a preparatory core exercise