Urdhva Prasarita Padasana: Upward Extended Feet Pose


Urdhva Prasarita Padasana! These are the follow-up poses that may be executed just after the Upward prolonged ft Pose. In Sanskrit, Upward extended ft Pose is referred to as “Urdhva Prasarita Padasana”. wherein, Urdhva manner upward, Prasarita refers to spread/ prolonged and the “Pada” stands for feet or foot. UPP (Urdhva Prasarita Padasana) uses your middle muscular tissues so it’s mandated to perform Urdhva Prasarita Padasana in a proper manner.

You could carry out the Upward extended feet Pose in a single section however it’s precise if you practice Urdhva Prasarita Padasana in three phases. So, here we describe both steps of Upward prolonged ft Pose (One attempt steps and three-phase steps).

Name of Asana: – Upward Extended Feet Pose

Sanskrit Name: – Urdhva Prasarita Padasana

Level of Asana: – Basic/Intermediate

Focusing Chakra: – Manipura Chakra

The position of Asana: – Supine

Steps of Urdhva Prasarita Padasana

First, come into the Reclined Mountain Pose (Supta Tadasana) and region your palms all the way down to the sides of your body.
Breathe out, lift each leg up and take them vertically (90 levels) and hold it.
Breathe out at some stage in this decrease down your legs pretty much a third at the air (until your lower lower back begins to come back up from the ground) keep for a few seconds.
Again, Breathe out together with a decrease down your legs around 2/3 (two-thirds) of the manner to the floor. Stay inside the pose.
Breathe out and decrease down your leg approximately a few inches from the ground/floor and hang on.
Now, you could place your legs on the floor or you could additionally place them as much as vertically at 90 levels with pausing at every step.

In case you’re at ease with the above-noted steps of Upward extended toes Pose then strive for three-section steps. But three-phase needs a strong belly. Maintain for your mind strictly avoid straining the neck, facial muscular tissues, and your throat. You have to maintain them loosen up throughout the technique.

Phase I steps for Urdhva Prasarita Padasana

Lie down on your back alongside and stretch your leg along the floor.
After that increase your fingers by using the facet of your frame. next, flip your fingers dealing with towards the ground.
After that, bend your legs (both) keep your toes on the ground/ground. Now, slowly convey your heels to the route of hips (with knees and ft collectively).
In the subsequent step, raise your legs with a bend from the hips. Area your thighs in the direction of the stomach.
Raise your legs, bending from the hips to convey your thighs in towards your stomach.

Phase 2 steps: Stretch your legs towards the ceiling

Remain on your back, and fully stretch your legs to the floor.
In the subsequent step, increase your arms on the facet of your body (maintain the face of your hands down).
You need to bend your knees and hold your heels simply near your hips.
After that, you have to twist (bend) your legs at your buttocks for bringing your thighs in the direction of the abdomen. After this, stretch your legs in the direction of the ceiling.
Maintain the muscle groups of your knees in the course of this to preserve your thighs strong.
In the closing step, stretch your arms over your head and hold your palms face up (keep the pose for approximately 20 to 30 seconds).

Final Phase steps Upward Extended Feet Pose

Upward-extended-toes-Pose-Urdhva-Prasarita-Padasana-steps-benefits get down to your back. Make bigger your legs to the floor.
Then, stretch out fingers over your head and your fingers face towards the ceiling.
After that, push your palms back down and increase your chest. Keep your thighs robust in conjunction with snatching the knee muscle tissues. Increase your both legs vertical at ninety stages. remain within the Pose for 20 to 30 seconds.
Ultimate, slowly decrease down your legs and preserve them on the ground.

Benefits of Urdhva Prasarita Padasana

Urdhva Prasarita Padasana enables to cure stomach-associated issues in addition to improving your digestion.
Upward extended ft Pose corrects your alignment and frame posture.
Great workout for weight reduction and obesity and it improves your breathing.
Everyday practice of Urdhva Prasarita Padasana reduces abdominal fat.
Makes your stomach stronger and additionally tones your stomach. It improves the electricity of your spine.
Improves the ability of your hip.
It improves lumbar spine energy.


Here are some important notes which are very vital for you earlier than performing the Urdhva Prasarita Padasana. Strictly avoid Upward prolonged toes Pose within the neck, decrease back or returned injuries in addition to in Sciatic pain also.

Pregnant women need to now not perform this pose throughout periods of pregnancy. you can also use a yoga strap for stretching each leg easily however don’t go beyond your limits. in case you comprehend some ache or pressure then at once prevent it. Do all the Yoga Asana & Pranayama in front of an expert teacher.

Muhammad Afzal is the founder of tarot weekly.com, where he writes about spirituality, mediation, and astrology with the aim of inspiring people on their self-discovery journeys.

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