Urdhva Prasarita Padasana: Raised-Leg Steps and Modifications

Urdhva Prasarita Padasana is a reclined raised-leg pose. It requires trunk control and a steady pelvis, so single-leg work and bent-knee options are useful preparations.

Preparation

• Lie with both knees bent.
• Lift one foot at a time.
• Use a strap around one foot.
• Practise a supported legs-on-chair position.

Steps

1. Lie on the back with both knees bent.
2. Bring the thighs toward vertical.
3. Extend one leg upward and then the other.
4. Keep the pelvis steady and breathing natural.
5. Lower the legs only as far as the lower back remains controlled.
6. Bend the knees before returning the feet to the floor.

Modifications

• Keep the knees bent.
• Move one leg at a time.
• Use straps.
• Keep the legs closer to vertical.
• Rest the lower legs on a chair between repetitions.

Common mistakes

• Lowering the legs too far.
• Holding the breath.
• Using momentum.
• Locking the knees.

Practice limits

Stop when the lower back, hips or abdomen feel sharply strained. Return to bent knees or single-leg work. Learn stronger variations from a qualified yoga teacher.