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Urdhva Prasarita Padasana (Upward Extended Feet / Upward Stretched Legs) – Overview

Lesson Overview

  • Features: Urdhva Prasarita Padasana (Upward Extended Feet Pose) and related poses.
  • Objective: Become knowledgeable about the pose and review detailed teaching considerations.
  • Description: Explain the Sanskrit naming; contraindications and cautions; associated benefits and typical effects; instructions and cues for setting up and practicing the pose; variations to meet particular intentions and needs; and more teaching considerations.

Urdhva Prasarita Padasana

“urdhva” = upward

“prasarita” = spread out

“pada” = foot

Upward Extended Feet Pose

  • Known as Upward Extended Feet, Upward Stretched Legs, 30-60-90 Lifts, 60-30 Lifts, Leg Raises, Double Leg Raises, Leg Lifts, UPP and L Pose
  • Dharma Mittra shows a version of this pose which he calls Jatharasana (Abdominal Lift Pose) in Asanas: 608 Yoga Poses 2003 p 330
  • Some sources call this pose Uttana Padasana (Extended Leg Pose). However, that name also refers to a different pose that is practiced in Ashtanga Yoga after Matsyasana, and we use the name for that pose.

Heart of Pose

  • Core Strengthening

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