UPWARD STRETCHED LEGS (Urdhva Prasarita Padasana)


Contra-indications: Sciatic pain, lower back injuries – keep the knees bent or avoid completely in case of acute pain.

How to perform: Lie supine on the floor with the arms relaxed alongside the body. Bend the knees and bring them towards the chest. On inhalation, raise your legs upward till the thighs are vertical with the knees on top of the hips and press the lower back firmly onto the ground. If your lower back arches, place the hands with the palms facing downwards under the buttocks for more support; otherwise reach your arms overhead along the floor, with your palms facing up, and keep the shoulders down away from the neck. Try straightening the knees completely and reaching the heels upwards bringing them directly above the hips. Hold the pose for as long as comfortable. To exit the pose, on exhalation bend the knees to the chest and release the legs to the ground.

Do not bring the thighs towards the chest - keep a right angle between the torso and the thighs.

Do move the tailbone towards the pubic bone and pull the abdominal muscles backwards to keep the back supported. Keep the jaw, tongue, eyes, and back of your neck relaxed.

What if... my legs are shaking? Squeeze the legs together and/or bend the knees until the shaking is minimized.

Benefits: Builds the strength of the core muscles of the body and improves posture. Teaches to use the abdominal muscles in harmony with the lumbar spine and the hip flexors. Tones the abdominal organs and slims the abdominal area. Strengthens willpower.



Upward Stretched Legs (Urdhva Prasarita Padasana)
Upward Stretched Legs (Urdhva Prasarita Padasana)

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