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Urdhva Prasarita Padasana (Upward Stretched Legs)

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Yoga Techniques and Fitness

Overview

In this lesson, we introduce Urdhva Prasarita Padasana (Upward Extended Feet), a core-strengthening practice also known as Leg Raises or 30-60-90 Lifts.

Objective

Gain understanding of how this pose strengthens the abdomen, low back, and psoas while improving posture and building inner strength.

What You'll Get

You'll learn a straightforward approach to building real core strength. This isn't about aesthetics—it's about stabilizing your spine and strengthening the deep muscles that support every other movement. The practice challenges your psoas and lower back while toning the abdominal organs. For practitioners, you'll notice improved posture and a centered, grounded quality that extends beyond the mat. Teachers will understand how to incorporate this intelligently into sequences for students at different levels.

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.

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