Core Poses


Urdhva Prasarita Padasana (Upward Extended Feet Pose)



Level: Intermediate

Urdhva = up. Prasarita = extended or spread. Pada = foot.

Organizing the Pose

    • Lie in Supta Tadasana (Reclined Mountain Pose) either with the arms overhead (shown) or down by the sides of the body.
    • Exhale and, reaching through the legs, swing them up to vertical. Pause here.
    • Exhale and lower the legs down about a third of the way, until the lower back first starts to come up of the floor. Pause here.
    • Exhale and lower the legs again about two-thirds of the way to the floor. Pause here.
    • Exhale and lower the legs to just a few inches off the floor. Pause here.
    • Either lower the legs to the floor or take them back up to vertical, pausing at each of the stages.

Practice Points

    • Only take the legs as far down as you are able to stabilize the abdomen and lower back.
    • Roll the tailbone towards the heels, draw the navel into the spine and press the sides of the waist down towards the floor.
    • Lengthen the waist and ribcage up through the arms, bracing the arms into the floor.
    • Strengthen and lengthen through the inner thighs.
    • Begin by holding the stages for 5 to 10 seconds. Build up over time to 20 seconds, 30 seconds, 45 seconds, 1 minute.


Upward Extended Feet Pose, leg lift Upward Extended Feet Pose, leg lift Upward Extended Feet Pose, leg lift Upward Extended Feet Pose, leg lift