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Urdhva Prasarita Padasana (Therapy)

ऊर्ध्व प्रसारित पदासन / Upward Extended Feet Pose

October 8, 2024

Table of Contents [Expand All]
Introduction to the Asana

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”

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
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