UR

Beginnersupine

Raised Legs Pose

Urdhva Prasarita Padasana · ऊर्ध्व प्रसारित पादासन

Also known as: Leg Lift Pose · Double Leg Raise

UrdhvaUpward·PrasaritaExtended·PadaLegs·AsanaPose

Raised Legs Pose, also called Leg Lift Pose is a classical yoga posture. Its Sanskrit name Urdhva Prasarita Padasana translates word-for-word as: Urdhva (Upward) · Prasarita (Extended) · Pada (Legs) · Asana (Pose). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to engage the core, stretch the hip flexors and strengthen the quadriceps. Strengthens hip flexors. Improves abdominal strength. It is particularly valued for building full-body strength and improving overall posture. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners. Practitioners with sciatica and pregnancy should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

5

Deep Core Muscles(strengthening)
These deepest abdominal muscles, wrapping around your torso like a natural corset, are meticulously engaged to stabilize your spine. As you lift your legs, they contract isometrically to prevent the lower back from arching away from the floor, creating a strong, supportive foundation. This inner engagement cultivates a profound sense of central stability, awakening the subtle energies of the root and sacral chakras, grounding your energetic core.
Surface Abdominal Muscles(strengthening)
These are the muscles you feel working along the front and sides of your abdomen, primarily responsible for flexing the trunk and assisting in leg lifts. In this pose, they work concentrically to initiate the lift and then isometrically to hold the legs, preventing them from dropping. This controlled effort builds visible strength and definition, vital for everyday movement and posture, while energetically stoking your Manipura Chakra, the seat of personal power and transformation.
Hip Flexors(strengthening)
Located deep in your pelvis and along the front of your thighs, these muscles are the primary movers for lifting your legs towards your torso. They work synergistically with the core to elevate and maintain the leg position, requiring sustained effort. Strengthening these muscles improves hip mobility and can alleviate lower back strain by creating balance with the posterior chain, allowing for a freer flow of apana vayu in the pelvic region.
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend the knees and place feet flat on the floor to protect the lumbar spine; slide a folded blanket under the lower back if needed.
Sciatica
Certain hip stretches and forward bends pull on the sciatic nerve, temporarily increasing radiating pain down the leg.
Place a rolled blanket under the affected-side knee; avoid any position that sends pain down the leg.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
After the first trimester, avoid lying flat on the back; elevate the torso on a bolster or lie on the left side instead.
Recent Surgery
Surgical wounds and healing tissues need time before being subjected to the mechanical stress of yoga postures.
Wait for full medical clearance from your surgeon; begin with gentle breath work and progress only as healing allows.

Common Mistakes to Avoid

✕Lifting the shoulders toward the ears — keep them relaxed

✕Flattening the natural curve of the lower back

✕Tensing the facial muscles and jaw

✕Holding the breath

✕Forcing the legs into position rather than using props for support

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

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

strengthposture correctiondigestive problemsweight loss

Pose Type

core strengthener

Body Focus

corelower body

Focus Areas

strengthbreathingendurance

Best For

beginners

Yoga Styles

iyengarhatha

When to Practice

warm upcool down

Position

supine

Modify If You Have

back pain

Keep knees bent, or lower legs only partially, using hands for support if needed.

Practice Flow

Supta Tadasana

Apanasana

UR

This pose

Supta Baddha Konasana

Savasana

How to Practice

1

1. Lie supine with legs extended and arms alongside your body.

2

2. Inhale and lift both legs together to a 30-degree angle, keeping them straight.

3

3. Engage the abdominal muscles and press the lower back into the floor.

4

4. Exhale and lift the legs a little higher, to a 60-degree angle.

5

5. Keep the neck straight and the chin slightly tucked towards the chest.

3 more steps remaining

Register free to see the complete instructions

Register Free to Continue

Already registered? Login

Frequently Asked Questions

Common questions about Urdhva Prasarita Padasana

What is Raised Legs Pose?

Raised Legs Pose, also called Leg Lift Pose is a classical yoga posture. Its Sanskrit name Urdhva Prasarita Padasana translates word-for-word as: Urdhva (Upward) · Prasarita (Extended) · Pada (Legs) · Asana (Pose). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to engage the core, stretch the hip flexors and strengthen the quadriceps. Strengthens hip flexors. Improves abdominal strength. It is particularly valued for building full-body strength and improving overall posture. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners. Practitioners with sciatica and pregnancy should approach with care or consult a qualified teacher.

What are the benefits of Raised Legs Pose?

Strengthens core muscles. Strengthens hip flexors. Improves abdominal strength. Improves stability. Tones abdominal organs.

Who should avoid Raised Legs Pose?

Avoid this pose if you have: Lower back pain, Sciatica, Pregnancy, Recent abdominal surgery.

How many steps are in Raised Legs Pose?

Raised Legs Pose is practiced in 8 steps. Lie supine with legs extended and arms alongside your body.

Is Raised Legs Pose suitable for beginners?

Yes, Raised Legs Pose is a beginner-friendly pose suitable for all levels.

What conditions does Raised Legs Pose help with?

Raised Legs Pose is therapeutic for: strength, posture correction, digestive problems, weight loss.

What poses should I do before Raised Legs Pose?

Prepare with: Supta Tadasana, Apanasana. These warm up the relevant muscles and joints.