UT
Uttana Padasana II
उत्तान पादासन II
Intermediatesupine
Target Muscles
corehip flexorsquadriceps
Benefits (3)
- + Core strengthening
- + Tones lower abdomen
- + Builds endurance
Avoid If (2)
- - Lower back pain — keep legs higher
- - Pregnancy
About
Uttana Padasana II is a supine core pose with legs and arms raised, reaching toward the feet.
Step-by-Step Instructions
1
1. Lie on the back.
2
2. Arms alongside the body.
3
3. Inhale.
4
4. Lift both legs straight up (30-60 degrees).
5
5. Raise arms toward the feet.
6
6. Shoulders slightly lifted — core very active.
7
7. Gaze at the feet.
8
8. Hold for 5-8 breaths.
9
9. Slowly lower arms and legs.
10
10. Savasana.