Urdhva Prasarita Padasana: Legs stretched upwards An asana that is quite simple to perform and very effective in its effects is "Urdhva Prasarita Padasana." Translated from Sanskrit, urdhva means "upward" or "above," prasarita means "outstretched," pada means "foot," and asana means "posture." This translation should give you an idea of how to perform this yoga pose . You lie on your back and swing your outstretched legs from the floor into a 90-degree bend, then back down again. This movement is performed several times, for at least a minute. Instead of resting your outstretched legs on the floor, you let them hover just above the floor and then bring them back up simultaneously. The movement of Urdhva Prasarita Padasana strengthens your abdominal and back muscles and helps you improve your overall posture.
Deep muscle training for the abdomen
When performing Urdhva Prasarita Padasana, the psoas muscles are primarily targeted, a particularly deep muscle located behind your abdominal organs that is usually difficult to reach. The psoas, also known as the psoas muscle, attaches to the front of the lumbar spine in the lower back area, runs along the inner side of the pelvis, over the pubic bone, and to the inner surface of the femur. This muscle group is particularly important for your overall body structure, posture, and movement, and also influences digestion.
Due to the way these muscles are positioned, performing Urdhva Prasarita Padasana can not only have a positive effect on your lower abdominal muscles, but also on strengthening your lumbar region. Thus, Urdhva Prasarita Padasana can strengthen your psoas and back muscles and improve your overall posture. To perform this asana correctly, however, you should have the right mental image to avoid back and hip injuries. The image of a marionette can be helpful here.
How to perform Urdhva Prasarita Padasana correctly
Imagine your legs are being guided into position by the strings of a puppeteer sitting on your lumbar spine. This is because the movement should be guided precisely from this area of the body to be performed correctly. Exhale on the upward movement and inhale again on the downward movement. There should be no hollow space in your lumbar region; in other words, your back should remain completely flat on the floor during this asana. If your back lifts off the floor, it's an indication that you still lack the necessary abdominal muscles to perform Urdhva Prasarita Padasana correctly.
To help, instead of placing your hands on the floor to the right and left of your body, place them palms down under your hips. This hand position can help you perform Urdhva Prasarita Padasana without causing lower back pain. Instead of placing your hands under your hips, you can also place your fingertips on your lower abdomen, below your belly button, and feel your stomach tense. It's also helpful to place your arms and hands above your head, fully extending your arms and thereby shifting your center of gravity.
Urdhva Prasarita Padasana in practice
Only lower your legs as far as you can while keeping your lower back stable on the floor. Roll your tailbone toward your heels and tuck your navel toward your spine. Extending your arms upward allows you to lengthen your waist and ribcage and shift your center of gravity. Repeat the up and down movement several times, increasing the number of repetitions over time. Hold your legs in the lower position for five to ten seconds initially, gradually increasing this position to up to one minute.
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