SupineIntermediate
Legs Up Core Activation
Urdhva Prasarita Padasana
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About This Pose
Legs Up Core Activation (Leg Lift Hold) is a strengthening supine pose that targets the deep core muscles, particularly the lower abdominals. By holding both legs lifted vertically while lying on the back, this pose builds isometric strength in the core while also promoting blood circulation back toward the heart. The key is maintaining a neutral spine and engaging the core to prevent the lower back from arching.
Step-by-Step Instructions
- 1
Lie on your back
- 2
Press lower back into mat
- 3
Engage core muscles
- 4
Lift legs to vertical
- 5
Keep legs together
- 6
Hold with control
Alignment Cues
- Steady controlled breathing
- Press lower back down
- Keep legs active
- Relax shoulders
Benefits
- Strengthens deep core muscles
- Targets lower abdominals
- Improves circulation to legs
- Builds isometric strength
- Supports spine health
- Prepares for advanced poses
Modifications
- Support head
- Bend knees slightly
Variations
- Lower legs partially
- With leg movements
Cautions & Contraindications
Cautions
- Engage core throughout
- Avoid neck strain
Avoid this pose if you have:
- Lower back pain
- Neck injury
Quick Facts
Primary Focus
coreSecondary Focus
hips
Suggested Hold
30 seconds
Tags
supinecorestrengthintermediate
Equipment
yoga mat
