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Backbend Asana · Intermediate (Level 3) · Catalog #800402

Uttana Padasana Uttana Padasana

Fish pose with the legs and arms lifted at an angle. A demanding chest opener and core hold at once.

Practice Uttana Padasana (Uttana Padasana) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Uttana Padasana (Uttana Padasana) — Backbend Yoga Posture Illustration

Uttana Padasana (Uttana Padasana) — Backbend posture targeting Chest, Abs, Quads, Back · Even ujjayi breath · Backward drishti.

Vāta: Pacifies (-1) Pitta: Mildly Increases (+1) Kapha: Pacifies (-1)
Sanskrit Name
Uttana Padasana
Posture Family
Backbend
Difficulty
Intermediate (Level 3)
Recommended Hold
25 seconds
Breath Pattern
Even ujjayi
Drishti (Gaze)
Backward
Target Muscles
Chest, Abs, Quads, Back
Energy Expenditure
3.8 METs

Alignment, Breath & Drishti Cues for Uttana Padasana

Uttana Padasana (Uttana Padasana) belongs to the Backbend posture family and engages the Chest, Abs, Quads, Back at an intensity of approximately 3.8 METs. Fish pose with the legs and arms lifted at an angle. A demanding chest opener and core hold at once.

  • Breath Rhythm: Maintain Even ujjayi throughout the 25-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Backward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Chest, Abs, Quads, Back.
  • Minimum Recommended Age: 14 years (168 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Mildly Increases (+1) — keep the jaw, temples, and abdomen soft when holding for 25 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Neck injury
  • Low back injury

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