Raised Stretched-Out Foot Pose: The Ultimate Core Exercise

Improve your posture and strengthen your core through “Raised Stretched-Out Foot Pose”. In Sanskrit, it is known as Urdhva Prasarita Padasana and most people call it by its initials, UPP. This method is a simple exercise with profound benefits. It is good for stretching the backs of the legs and for increasing the blood circulation in internal organs.

UPP is a pose that is regarded as an “abdominal strengthener” which pairs off deeper abdominal muscles called psoas. The originator of Structural Integration, Ida Rolf, regarded psoas as some of the most important muscles of the body. Psoas are a powerful hip flexor which plays a significant role in posture and movement, general body structure, and even in digestion.

UPP includes lying on your back with the knees placed toward your chest and hands resting at your sides. You must inhale as the arms are extended up overhead and the legs are lifted over the hips making the legs perpendicular to the floor. Then, exhale as the knees are hugged to the chest. Such movements tone up the muscle, which aids movements, postures, and the way a person breathes. UPP is also effective in reducing fat, toning the abdominal organs, and strengthening the lumbar region of the body. UPP is a basic preparation as you get into more exciting yoga challenges. If you haven’t yet practised yoga, it is wise to learn this method first. This exercise helps people live longer and diminishes the signs of ageing.