Urdhva Prasarita Padasana
ऊर्ध्व प्रसारित पादासन
Urdhva Prasarita Padasana is a supine pose that strengthens the core muscles and hip flexors. It improves abdominal strength and stability.
Anatomy Involved
Benefits
- Strengthens core muscles
- Strengthens hip flexors
- Improves abdominal strength
- Improves stability
- Tones abdominal organs
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Lower back pain
- Sciatica
- Pregnancy
- Recent abdominal surgery
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Keep knees bent, or lower legs only partially, using hands for support if needed.
Target Areas
Practice Flow
About this Pose
Urdhva Prasarita Padasana is a supine pose that strengthens the core muscles and hip flexors. It improves abdominal strength and stability.
How to Practice
1. Lie supine with legs extended and arms alongside your body.
2. Inhale and lift both legs together to a 30-degree angle, keeping them straight.
3. Engage the abdominal muscles and press the lower back into the floor.
4. Exhale and lift the legs a little higher, to a 60-degree angle.
5. Keep the neck straight and the chin slightly tucked towards the chest.
3 more steps remaining
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Frequently Asked Questions
Common questions about Urdhva Prasarita Padasana
What is Urdhva Prasarita Padasana?
Urdhva Prasarita Padasana is a supine pose that strengthens the core muscles and hip flexors. It improves abdominal strength and stability.
What are the benefits of Urdhva Prasarita Padasana?
Strengthens core muscles. Strengthens hip flexors. Improves abdominal strength. Improves stability. Tones abdominal organs.
Who should avoid Urdhva Prasarita Padasana?
Avoid this pose if you have: Lower back pain, Sciatica, Pregnancy, Recent abdominal surgery.
How many steps are in Urdhva Prasarita Padasana?
Urdhva Prasarita Padasana is practiced in 8 steps. Lie supine with legs extended and arms alongside your body.
Is Urdhva Prasarita Padasana suitable for beginners?
Yes, Urdhva Prasarita Padasana is a beginner-friendly pose suitable for all levels.
What conditions does Urdhva Prasarita Padasana help with?
Urdhva Prasarita Padasana is therapeutic for: strength, posture correction, digestive problems, weight loss.
What poses should I do before Urdhva Prasarita Padasana?
Prepare with: Supta Tadasana, Apanasana. These warm up the relevant muscles and joints.
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