URDHVA PRASARITA PAD ASANA OR UPWARD EXTENDED FEET POSE

Urdhva means up, Prasarita means extended or spread and Pad means foot hence its literal meaning is Upward Extended Feet Pose. Urdhva Prasarita Pad Asana or Upward Extended Feet Pose is a fairly simple exercise that has deep benefits. It involves nothing more than lying on your back and swinging your extended legs through a slightly less than 90 degree arc, from perpendicular to the floor to nearly parallel and back again. This simple movement strengthens a muscle that passes through the very core of body which aids your posture, your movement, and even the way you breathe. It is wonderful for reducing fat round the abdomen, strengthens the lumbar region of the back and tones the abdominal organs. This Asana has a well-deserved reputation as an abdominal strengthener.

TECHNIQUE

Lie on your back side.

Urdhva Prasarita Pad Asana,

Use the thigh muscles to press the buttocks and backs of the thighs into the floor.

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.

If it is not possible to do this and keep the lower back and pelvis on the floor, then slide away 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 floor, exhale and lift the heels an inch or so.

Hold this position for several breaths.

Exhale and release the heels back into the wall.

Change the interlock of the fingers and repeat the Asana.

BENEFITS

Much of the benefits and focus of this Asana is around the abdominal area and around Manipura Chakra.

By strengthening abdominal area this Asana also strengthens Manipura Chakra resulting in building of will, sense of power, discipline and tapas.

Awareness however can be brought to Anahata simply by extending the arms above the head which expands the lung capacity.

As you breath in filling lungs you can watch the gentle rise and fall of chest around Anahata.

You can even imagine filling that space with energy and with love.