Core Poses


Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Supported Variation

Level: All levels

Urdhva = up. Prasarita = extended or spread. Pada = foot.

Organizing the Pose

    • Lie on your side with the hips at the wall and swing the legs up so that the buttocks, backs of the legs and heels can be at the wall. If it is not possible to do this and keep the lower back and pelvis on the floor, then slide away from the wall until you can get your pelvis down.
    • Reach the arms up alongside the ears.
    • Hold this position for a few breaths.
    • Keeping the hips on the floor and the backs of the thighs pressing into the wall, exhale and lift the heels an inch or so off the wall. Hold this position for several breaths.
    • Exhale and release the heels back into the wall.
    • Change the interlock of the fingers and repeat the pose.

Practice Points

    • Use the thigh muscles to press the backs of the thighs into the wall.
    • Spread through the feet and toes and stretch the legs up towards the ceiling.
    • Link the thumbs and pull them away from the thighs.
    • Stretch the sides away from the wall.
    • Move the sides of the waist down towards the floor.
    • Soften the groins.
    • Broaden the top of the chest.