How to do Uttana Padasana

Start in Fish Pose

From Matsyasana, release the lotus and stretch your legs out straight and together, keeping the chest lifted and the crown of the head resting lightly on the floor.

Set the Arch

Press your elbows into the floor and lift through the breastbone so the upper back stays arched. Keep the weight off the neck.

Lift the Legs

Inhale, engage your thighs and lift both straight legs to about 45°, feet together and toes pointed.

Lift the Arms

When the legs feel steady, lift your arms parallel to your legs and press the palms together. Hold for 5 breaths, then lower the legs and arms, lift the head and lie flat.

✅ Benefits

Strengthens the abdominals, hip flexors and thighs
Strengthens the upper back and neck extensors
Opens the chest and front of the shoulders
Builds focus and steady breathing under effort

🌿 Wellness Support

May help build core strength for other postures
Many people find it builds stamina and concentration

⚠️ Precautions

Stop if you feel pain or strain in the neck or lower back
Keep the elbows on the floor for support until you feel steady
Lift the legs higher, or bend the knees, to reduce the load on the lower back
Place a folded blanket under the head to soften pressure on the crown

🩺 Check With a Healthcare Professional First If You Have

A neck injury or neck pain
A lower back injury or herniated disc
High blood pressure or a heart condition
Pregnancy — avoid; ask your doctor or midwife for alternatives

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