Upward Extended Feet Pose (Leg Raises 90°) anatomy

Upward Extended Feet Pose (Leg Raises 90°) · Urdhva Prasarita Padasana · Tư thế nằm nâng chân vuông góc

Upward Extended Feet Pose (Leg Raises 90°) mainly works iliopsoas, quadriceps, rectus abdominis, transversus abdominis; it stretches hamstrings, gastrocnemius, latissimus dorsi, teres major; obliques, adductors stabilize.

3D anatomy model of Upward Extended Feet Pose (Leg Raises 90°): working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Lie on your back with the arms stretched overhead on the floor, shoulder-width apart. Exhale and raise both straight legs together to 90°; the lower back and sacrum stay on the floor and the soles face the ceiling. The hip flexors and abdominals lift and hold the legs while the backs of the legs lengthen. Beginners can keep the arms by the sides or bend the knees slightly.

Muscles in this pose

Working (contracting): Iliopsoas, Quadriceps, Rectus abdominis, Transversus abdominis

Stretching: Hamstrings, Gastrocnemius, Latissimus dorsi, Teres major, Pectoralis major

Stabilizing: Obliques, Adductors

Why these muscles work or stretch

Iliopsoas · Working (contracting): Lifts and holds the legs at 90°
Quadriceps · Working (contracting): Keeps the knees straight; rectus femoris helps flex the hips
Rectus abdominis · Working (contracting): Keeps the lower back on the floor
Latissimus dorsi · Stretching: Lengthens with the arms overhead
Adductors · Stabilizing: Keep the legs together

Practice cues

Keep the lower back on the floor; don't let it arch as the legs lift
Straighten the knees and press the heels toward the ceiling
Relax the shoulders and neck; reach the arms long on the floor

Benefits

Strengthens the abdominals and hip flexors
Stretches the backs of the legs as they hold at 90°
Trains keeping the lower back stable on the floor

Cautions / contraindications

Avoid after recent abdominal surgery or with an abdominal hernia
Take care with low back pain; stop if the lower back lifts off the floor
Avoid during pregnancy: strong abdominal effort while lying on the back

Easier variations

Keep the arms by the sides, palms pressing into the floor
Bend the knees slightly or lift one leg at a time, other foot on the floor

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

Related poses

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Revolved Abdomen Pose Jathara Parivartanasana
Boat Pose Paripurna Navasana
Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
Half Boat Pose Ardha Navasana
Dolphin Pose Ardha Pincha Mayurasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)