Variations (2)
Uttana Padasana II
उत्तान पादासन II
Uttana Padasana II is a supine core pose with legs and arms raised, reaching toward the feet.
Anatomy Involved
Benefits
- Core strengthening
- Tones lower abdomen
- Builds endurance
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Lower back pain — keep legs higher
- Pregnancy
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 legs at 60° or higher — never lower than 30°.
Target Areas
Practice Flow
About this Pose
Uttana Padasana II is a supine core pose with legs and arms raised, reaching toward the feet.
How to Practice
1. Lie on the back.
2. Arms alongside the body.
3. Inhale.
4. Lift both legs straight up (30-60 degrees).
5. Raise arms toward the feet.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Uttana Padasana II
What is Uttana Padasana II?
Uttana Padasana II is a supine core pose with legs and arms raised, reaching toward the feet.
What are the benefits of Uttana Padasana II?
Core strengthening. Tones lower abdomen. Builds endurance.
Who should avoid Uttana Padasana II?
Avoid this pose if you have: Lower back pain — keep legs higher, Pregnancy.
How many steps are in Uttana Padasana II?
Uttana Padasana II is practiced in 10 steps. Lie on the back.
Is Uttana Padasana II suitable for beginners?
Uttana Padasana II is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Uttana Padasana II help with?
Uttana Padasana II is therapeutic for: strength, weight loss.
What poses should I do before Uttana Padasana II?
Prepare with: Supta Tadasana, Apanasana, Supta Padangusthasana I. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Uttana Padasana II with other poses