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🔥 Core

Uttana Padasana

Reclining Leg Lifts

Difficulty★★☆☆☆

TierBeginner

SEGA Tariff3.0

Hold Time30s

SEGA AI Scoring Specification

Reference IDASANA-STD-148

Difficulty Tier2 of 5

SEGA Tariff Score3.0

Required Hold30 seconds

CategoryCore

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Properties

What kind of pose this is

An abdominal and deep-trunk strengthening posture. Core work in yoga trains the deep stabilisers rather than the superficial 'six-pack' muscles.

Hold: Hold for about 30 seconds. Beginners should build up to this rather than starting there; come out early if the breath becomes ragged.

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Preparation

How to do Reclining Leg Lifts

Set the pelvis and low back in neutral before adding any load.
Draw the lower abdomen gently inward — engagement, not gripping.
Keep the breath moving; never hold it to brace.
Add the limb movement or the hold only while the low back stays neutral.
Stop the moment the low back arches or the belly domes upward.
Release fully and rest before repeating.
A developing-level shape. Build the hold time gradually rather than deepening the shape.

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Musculature

Which part of the body works

Primary musclesTransversus abdominis, rectus abdominis, obliques

Supporting musclesHip flexors, spinal erectors, pelvic floor, diaphragm

Joints loadedLumbar spine held in neutral; hip as the moving joint

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Health benefits

What this pose is for

Builds the deep stabilisers that protect the lumbar spine
Improves posture and reduces mechanical low-back pain
Supports every other pose family — most balance failures are core failures
Improves breathing mechanics through diaphragm and pelvic-floor coordination
Siddha / Varma note: Traditional Siddha-Varma associates core work with the abdominal region; traditional context only, not medical guidance.

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Contraindications

Who should not practise this

Do not practise Reclining Leg Lifts if:

you have diastasis recti — get assessed first; the wrong core work makes it worse
you are pregnant, or within roughly 6–12 weeks postnatal, or within 12 weeks of a caesarean, without clearance from a midwife or women's-health physiotherapist
you have an abdominal or inguinal hernia, or have had one repaired within 6 months
you have had abdominal or pelvic surgery in the last 3–6 months without surgical clearance
your abdomen domes or cones upward during the movement

Clinical contraindications

Diastasis recti (abdominal separation) — traditional crunching-type core work can worsen it
Pregnancy and the early postnatal period
Abdominal hernia or recent hernia repair
Recent abdominal or pelvic surgery, including caesarean section
Acute low-back pain

Side effects & what people commonly feel

Neck strain if the head is pulled forward
Low-back ache if the pelvis was not stabilised
Abdominal doming — a signal to stop immediately, not to push through

Applies to every pose on this site. Never practise into sharp, shooting or joint-line pain — muscular stretch is acceptable, joint pain is not. If you are pregnant, recovering from surgery or illness, or managing any diagnosed condition, get clearance from your doctor or physiotherapist before beginning, and tell your teacher. Post-surgical timelines given here are typical guidance only — your own surgeon's instruction always overrides them.

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Functional Biomechanics

The mechanics of the pose

Supine straight-leg raises with a braced lumbar spine.

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SEGA AI Judge System

How the AI scores this pose

The SEGA AI Judge System uses a movement-responsive scanning engine — the scoring window opens the moment the system detects the athlete entering the posture, not on an arbitrary countdown. For Reclining Leg Lifts, the scanning trigger works as follows:

▸ AI Scanning Trigger — Reference ASANA-STD-148

Scoring initialises in the held position; the AI tracks a neutral lumbar spine and sustained bracing over the hold.

Once the trigger fires, the AI evaluates Execution (form geometry), Stability (centre-of-gravity control across the 30-second hold) and Difficulty (multiplied by the SEGA Tariff of 3.0) to produce the final score. The full tamper-evident record is written to the SEGA World Ranking archive.

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Heritage Medicine · Siddha & Varma

Which vital points this pose activates

Master Segar’s Siddha lineage teaches that every asana affects specific vital points and energy pathways in the body. This is the traditional understanding of Reclining Leg Lifts according to Varma Kalai and Siddha medicine.

Vital Point Stimulation

Traditional Siddha-Varma associates core work with the abdominal region; traditional context only, not medical guidance.

This is a wellness description drawn from the Siddha tradition. It is not a medical claim. For clinical guidance please consult a registered healthcare professional or Prof. Master Segar Guru — a registered Siddha practitioner.

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Safety Protocol

Practise safely

Critical Safety Note

Keep the lumbar spine neutral and stop if the low back arches or strains; quality of brace over duration.

All asanas should be practised with breath awareness, gradual progression, and — where possible — under the guidance of a qualified teacher. If you have any injury, medical condition, are pregnant, or are new to yoga, please consult a qualified instructor before attempting this pose.

Master this asana with expert guidance

Learn Uttana Padasana under Master Segar’s direct instruction at the Sentul studio in Kuala Lumpur, or with our state partners in Perak and Negeri Sembilan.

See class schedules → ← Back to Asana Index

Important note. The SEGA Asana Index is an educational reference for the SEGA AI Judge System scoring criteria and traditional Siddha-Varma understanding. It is not a substitute for in-person instruction. All asana descriptions are educational; consult a qualified yoga teacher and, for medical guidance, a registered healthcare professional or Prof. Master Segar Guru — a registered Siddha practitioner.