Asana · Practise on your own

Uttana Padasana

Extended leg pose

Extended leg pose. From fish, the legs and arms lifted at an angle, palms together.

Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.

Meaning: uttana = intense stretch or extended, pada = foot or leg, asana = seat or posture
Family: Backbend
Level: Intermediate
Gaze: Nose

Take care

Keep the weight off the head. Leave this out with neck or low back pain.

How it is done

1
Breathe in
From Matsyasana, lift the straight legs to around forty-five degrees.
2
Breathe freely
Raise the arms parallel to the legs, palms together. Stay for eight breaths.

Holding it

Around eight breaths.

Making it easier

Keep the hands on the floor, or lift one leg at a time.

What the tradition says it does

Strengthens the abdomen and legs
Keeps the chest open

As our source describes it. This is not a medical claim.

Variations

Matsyasana
Fish pose
Fish pose. The counterpose to the shoulderstand group, the chest lifted and the crown resting lightly down.
Backbend · BeginnerOn your own

Sources and tradition

YOG Union App Content Map, 2 November 2026, p. 4

Also known as Extended leg pose.

Awaiting subject review · revision 1 · updated 5 November 2026