URDHVA PRASARITA PADASANA

Description

URDHVA PRASARITA PADASANA Asana group: lying poses, strength poses Translation of the name from Sanskrit: • urdhva — upward; • prasarita — extended; • pada — foot. 1. Setup Starting position: lie on the back, the arms along the body or under the pelvis. With an inhale lift both straight legs up to 90 degrees. Press the lower back into the mat, pull the abdomen in. The feet are active, the toes pointed. Breathe evenly. Hold for a comfortable time, then lower the legs slowly. 2. Simplified and advanced variations Simplified variations: • bend the knees; • lower the legs partway (45 degrees). Advanced variations: • lower the legs slowly to just above the mat, keeping the back down; • add small up-and-down movements. 3. Injury prevention Keep the lower back pressed to the mat. Do not let the abdomen bulge. If the back arches, lower the legs less or bend the knees.

Effects

• flexibility
• strength