In Sanskrit, "Oordha" means 'lifted', "Pada" means 'feet' and "Hasta" means 'hand'. In this pose the hands touch the raised feet of the practitioner.
- Lie down on the floor on your back with your legs stretched out and close together.
- Place your palms on the respective thighs, the fingers pointing towards the feet.
- Bring the two legs closer so that the big toes and heels are joined.
- Keep your knees tight and straight.
- Inhale slowly and now raise the upper and lower part of your body above the ground.
- Keep both the legs and arms straight.
- Point the toes outwards.
- As you do so, slide the palms up the raised legs.
- Stretch your arms and raising your trunk further up, try to touch the ankles with the finger tips.
- The upper and lower part of your body should be above the ground, the entire body weight resting on your buttocks.
- Fix your gaze on the toes.
- Continue to breathe normally.
- Maintain this posture as long as you comfortably can.
- Exhale and with exhalation return to the starting posture.
- The pose makes the back, hips and pelvic region suppler.
- Muscles of thighs and knees get strengthened.
- The feet, calves, knees, thighs, posterior, arms, diaphragm, shoulders and the neck are simultaneously exercised with Oordhwa Padahastasana.
- The abdomen as well as solar plexus attains strength with practice of this pose.
- Women should perform the pose for a healthy uterus.