SupineIntermediate
Legs Lifted Supine Pose
Urdhva Prasarita Padasana
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About This Pose
Legs Lifted Supine Pose is a gentle inversion alternative where the legs are raised while lying on the back, either against a wall or supported by props. This position promotes venous return from the legs, reduces swelling, and calms the nervous system without the intensity of full inversions. It's accessible for most practitioners and offers significant restorative benefits.
Step-by-Step Instructions
- 1
Lie on back
- 2
Press lower back into mat
- 3
Engage core muscles
- 4
Lift legs toward ceiling
- 5
Keep legs straight
- 6
Hold with control
Alignment Cues
- Engage abdomen firmly
- Breathe smoothly throughout
- Press lower back down
- Keep legs active
Benefits
- Improves leg circulation
- Reduces leg swelling
- Calms nervous system
- Accessible inversion alternative
- Relieves lower back
- Promotes relaxation
Modifications
- Bend knees slightly
- Lower legs higher angle
Variations
- Legs at different angles
- With movements
Cautions & Contraindications
Cautions
- Protect lower back
- Move slowly
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
coreSecondary Focus
hips
Suggested Hold
30 seconds
Tags
supinecorestrengthintermediate
Equipment
yoga mat
