Upward Spread Foot (Urdhva Prasarita Padasana)
Pose Overview
| Common Name | Upward Spread Foot |
| Traditional Sanskrit Name | Urdhva Prasarita Padasana |
| Sanskrit Name Pronunciation | oord-vah prah-sah-reet-ah pah-dahs-ah-nuh |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
Upward Spread Foot, also known as Urdhva Prasarita Padasana in Sanskrit, is a standing yoga pose that helps to improve balance and stability. The pose is typically performed as part of a larger yoga practice and is often included in sun salutation sequences. This pose is said to be beneficial for strengthening the legs, core and back muscles, as well as for stretching the hamstrings and hips. It is also thought to help improve focus and concentration, as well as to invigorate the body and mind.
Benefits of Upward Spread Foot
Strengthens the legs, core and back muscles Stretches the hamstrings and hips Improves balance and stability Helps improve focus and concentration Invigorates the body and mind
How to Enter Upward Spread Foot
Begin in standing position with your feet hip-width apart. Inhale and lift your arms overhead. Exhale and step your feet wide apart, about 4-5 feet. Point your toes forward and keep your heels aligned with the outer edges of your mat. Inhale and lift your chest, lengthening through your spine. Exhale and bend forward at the hips, keeping your back flat. Bring your hands to the ground between your feet, with your fingers pointing forward. Lengthen through your spine and keep your legs active and engaged.
How to Exit Upward Spread Foot
Inhale and bring your hands to your hips. Exhale and slowly straighten your spine, lifting your chest. Inhale and lift your arms overhead. Exhale and step your feet together. Inhale and stand tall.
Common Upward Spread Foot Modifications & Variations
If you are unable to reach the ground with your hands, you can use blocks or a folded blanket to rest your hands on. If you have difficulty keeping your back flat, you can bend your knees slightly to help keep your balance.
Common Mistakes with Upward Spread Foot
Rounding the back and shoulders Not keeping your legs active and engaged Not keeping your heels aligned with the outer edges of your mat
Safety Guidance
Be sure to engage your core and keep your back flat to avoid rounding the spine. Keep your legs active and engaged to protect your knees. Keep your heels aligned with the outer edges of your mat to protect your ankles.
