Upward Extended Legs (Leg Lifts)

Ūrdhva Prasārita Pādāsana

Read what the gnome says

Upward Extended Legs! Lie on your back, arms by your sides, and lift both legs to the ceiling. Press the lower back gently down. Lower slowly, with straight legs and control. Bend the knees if the back lifts. Breathe, strong core gnome.

Works on Lower abdominals · Hip flexors

How to do it

1. Lie on the back, legs long and arms alongside or overhead.
2. Press the lower back toward the floor and lift both legs to the sky.
3. Lower the legs slowly without arching the back, and repeat gently.

Common mistakes

• Don’t let the lower back arch off the floor.
• Don’t drop the legs quickly.
• Don’t strain the neck.

Benefits

• Strengthens the abdominals and deep core.
• Supports the lower back and posture.
• Makes other poses feel steadier.

Take care: Go easy or skip if you have lower-back or neck pain, or are pregnant or recovering from abdominal surgery. Keep the breath flowing.

Suggest a correction

In ready-made sequences

Wind-Relieving Series 7 min

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Core

• Boat PoseIntermediate
• Both Big Toes PoseIntermediate
• Forearm Side PlankIntermediate
• Four-Limbed Staff (Low Plank)Intermediate
• Half BoatIntermediate
• One-Legged PlankIntermediate