Ūrdhva Prasārita Pādāsana (with support) — literally "upward extended feet pose" — is a gentle supine inversion in which both legs extend vertically toward the ceiling while the pelvis rests on a folded blanket or bolster. The support elevates the hips just enough to ease tension in the lower back and hamstrings, making this a welcoming entry point into the pose family. It works well near the beginning of a restorative sequence or as a quiet, grounding close to an active practice.

At a Glance

  • Level: Beginner
  • Type: Supine
  • Targets: Hamstrings, hip flexors, lumbar spine, calves
  • Good for: Lengthening the posterior chain, reducing muscular tension in the legs, calming the nervous system through a mild inversion

    • How to Do Upward Extended Feet Pose with Support

  • Place a folded blanket or low bolster on your mat. Sit on its edge with your knees bent and feet flat on the floor.
  • Slowly lower your torso down so your mid-back and shoulders rest on the mat; the blanket should sit beneath your sacrum and lower pelvis, not your lumbar spine.
  • Press your feet into the floor and check that your support feels comfortable — shift it forward or back by a few centimetres until your lower back softens.
  • On an exhale, draw one knee toward your chest, then extend that leg upward; repeat with the second leg so both feet point toward the ceiling.
  • Flex your feet so the heels reach upward and the toes draw back toward your shins — this actively engages the calves and hamstrings.
  • Let your arms rest alongside your body, palms turned up, or place your hands lightly on your belly. Soften your jaw, throat, and the space between your shoulder blades.
  • Hold for 5–15 breaths, keeping your legs as straight as your hamstrings allow without gripping the hip flexors.
  • To come out, bend both knees toward your chest, roll gently to one side, and pause for a breath before pressing up to seated.

    • Benefits

  • Stretches the hamstrings and calf muscles along the full length of the posterior leg.
  • Deepens the stretch along the entire posterior chain as the supported pelvis settles into a neutral position.
  • The elevated pelvis reduces compressive load on the lumbar vertebrae during the hold.
  • Encourages venous return from the lower limbs through mild gravitational reversal.
  • Builds awareness of pelvic neutral — a foundational alignment skill carried into standing and seated poses.
  • Strengthens the quadriceps isometrically as they work to keep the legs extended.

    • Common Mistakes and Alignment Cues

  • Mistake: Support too far under the lumbar spine. Cue: Slide the blanket so it lifts the sacrum — the bony triangle at the base of the spine — rather than the waist; your lower back should feel broad, not arched.
  • Mistake: Legs splayed outward. Cue: Rotate your inner thighs gently toward each other so your toes point straight up; imagine pressing the inner edges of your feet toward the ceiling.
  • Mistake: Gripping the hip flexors to hold the legs up. Cue: Engage the quadriceps at the front of the thighs — let them do the work; notice if your belly softens when you stop fighting from the hip crease.
  • Mistake: Holding the breath. Cue: Each exhale, let the back of your pelvis release a little heavier onto the support; use the breath to anchor rather than to brace.
  • Mistake: Knees locked with excessive force. Cue: Keep a micro-bend available in the knees — straight does not mean rigid.

    • Modifications and Props

  • Tight hamstrings: Keep a generous bend in the knees throughout; the goal is length in the back of the legs, not straight-leg aesthetics.
  • Strap: Loop a strap around the balls of both feet and hold one end in each hand; this lets you maintain leg extension without straining the shoulders or neck to reach the feet.
  • Wall: Scoot your support close to a wall and rest your heels against it — the wall takes the muscular work out of the hold, shifting the pose toward full restoration.
  • Higher support: Stack two folded blankets or use a standard bolster if you need more pelvic lift to feel comfortable in the low back.

    • Cautions

  • Avoid this pose if you have an acute hamstring tear or recent groin strain — the sustained stretch can aggravate newly injured tissue.
  • If you have elevated blood pressure or are in the later stages of pregnancy, consult a qualified teacher before practicing any inversion, including mild ones like this.
  • Those with sacroiliac joint sensitivity should experiment carefully with prop height; too much elevation can stress the SI joint.
  • If you experience any sharp sensation in the knees when straightening the legs, maintain a comfortable bend rather than forcing extension.

    • If you're working with an injury or a medical condition, check with a qualified professional before practicing.

    Related Poses

  • Knee Press Both Legs — a natural warm-up that prepares the hips and low back before the legs extend.
  • Right Leg Wind Freeing Pose and Left Leg Wind Freeing Pose — single-leg preparatory poses that develop the hip and hamstring mobility used here.
  • Corpse Pose — the ideal counter-pose; follow extended feet pose with a full, unsupported rest.

    • For a practice context, see A Gentle Yoga Routine for Tired, Low-Energy Days and A 10-Move Chair Yoga Sequence for a Midday Reset.

    #Beginners #Yoga Poses #Mobility