The name comes from the Sanskrit Urdhva meaning “Upward”, Prasārita (प्रसारित) meaning “spread out”, Pada (पाद) meaning “foot”, and Asana (आसन) meaning “posture” or “seat”
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Introduction to the Asana
Benefits
- Strengthens the hamstring, calf muscles, quadriceps muscles, and groin region.
- Stimulates your liver and kidney
- Relieves body fatigue
- Relieves cervical spine and neck pain
- Relieves headaches, anxiety, insomnia, and mild depression
Ailments Tackled
- Reduces stress and anxiety
- Mild depression
- Relieves sciatica pain
- Alleviate menstrual discomfort
- Improve digestion
Steps to perform the Asana: Urdhva Prasarita Padasana (Therapy)
- Begin by lying flat on your back on the yoga mat.
- Loop the yoga belt around the balls of your feet. Hold the ends of the belt in your hands.
- Place your arms alongside your body by holding the belt ends firmly which will provide more support.
- Engage your core by drawing your navel towards your spine. This will help support your lower back.
- Ensure your lower back is gently pressed into the mat and not arching.
- Begin to lift your legs together, keeping them straight. Use the support of the belt to help guide and stabilize your legs.
- Lift your legs until they are perpendicular to the floor. Adjust the belt length if needed to maintain straight legs.
- Ensure your shoulders are relaxed and grounded on the mat.
- Keep your head and neck relaxed, with your gaze towards the ceiling or a fixed point above you.
- Keep your legs straight and together, with the belt helping to maintain this alignment.
- Flex or point your feet as per your comfort and the guidance of your instructor.
- Breathe deeply and steadily, using your breath to maintain focus and alignment.
- Hold the pose for a comfortable duration, starting with a few breaths and gradually increasing over time.
- Slowly lower your legs back to the mat while maintaining control and alignment.
- Remove the yoga belt from your feet and release the pose.
- Gently turning towards the right side come up in to the sitting pose by taking a support of your hand.
Key Alignment Points
- Ensure the shoulders are relaxed and pressed into the mat.
- Maintain a neutral spine by pressing the lower back gently into the mat.
- Use the core engagement to support the lower back.
- Engage the quadriceps and inner thighs.
Common Misalignments / (Mistakes)
- Overarching the lower back can lead to strain
- Bending the knees reduces the stretch in the hamstrings
- Straining the head and neck this can cause discomfort and potential injury
- A lack of core engagement reduces the stability and effectiveness of the pose
Contraindication / Cautions
- Avoid in case of chronic back injury
- Avoid in case of Glaucoma and vertigo
- Not to practice in Osteoporosis
- Avoid in case of high blood pressure
Related Asanas
Urdhva Prasarita Padasana
ऊर्ध्व प्रसारित पदासन / Upward Extended Feet Pose
The name comes from the Sanskrit Urdhva meaning "Upward", Prasārita (प्रसारित) …
Savasana
शवासना / Corpse pose
The sanskrit name is derived from Śava (शव) meaning "corpse" and āsana (आसन) …
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