Extended Leg Pose

Uttana Padasana

Extended Leg Pose is a backbend that follows Fish Pose: the legs lift to 45 degrees, the arms extend parallel to them, and the crown of the head rests on the floor. It opens the chest and throat while strengthening the core and back. The lifted legs and arms are held with steady engagement.

Alignment cues

• Rest the crown on the floor and arch the chest
• Lift the straight legs to about 45 degrees
• Extend the arms alongside the legs, palms together

Benefits

• Strengthens the low back and legs
• Opens the chest and shoulders
• Builds core control while backbending

Modifications

• Keep the legs bent or lower if the low back rounds
• Support the head on a block if needed