Advanced fish pose (Uttana padasana, Raised leg pose)

Muscles

• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Semispinalis capitis
• Splenius
• Rectus capitis posterior major
• Rectus capitis posterior minor
• Obliquus capitis superior
• Longissimus cervicis
• Longissimus capitis
• Upper trapezius
• Obliquus capitis inferior
• Iliacus
• Rectus femoris
• Psoas major

Technique

1. Lie on your back, extend and rest your legs and hips on the floor.
2. Push your elbows and forearms into the ground to lift your chest off the floor and rotate your head backwards to rest it on the ground.
3. Then lift your legs up and straighten them at about 45 degrees.
4. Extend the arms and bring the palms together at about 45 degrees.
5. As you breathe in this position, keep your belly firm and your chest raised.

Form tips

1. If you feel lower back pain or pinching, bend the knees or lower the heels to the floor ( Supported advanced fish pose ).
2. The more you can lift your upper back, the more space your neck will have to take your head back.
3. Avoid hyperextending the neck as you take the head back.

Similar Exercises

• Lotus fish pose
• Straight legs neck bridge with straight arms support
• Straight legs neck bridge with hand support
• Bridge
• Elbow bridge

Equipment

• Ground (hands or body)