Upward Facing Lift — Full Back Body Activation

A dynamic upward-facing back extension that lifts the body while the legs stay straight — activating the entire posterior chain from heel to skull. Watch the 3D anatomy to see every muscle engaged.

6 minutesIntermediateBack Strength & Backbend

How to do it

Lie face-down on the mat. Legs extended straight, tops of the feet pressing into the floor.
Place palms flat on the floor beside the ribs, elbows tucked close to the body.
Inhale — press strongly into the hands and tops of the feet, lifting the chest and hips off the floor.
Straighten the arms fully — thighs lift OFF the floor (this distinguishes the lift from Cobra).
Roll shoulders down and back, lifting the chest forward through the arms.
Gaze forward or slightly up — do not compress the back of the neck.
Hold for 15-30 seconds, breathing evenly. Lower slowly with control.

The storyModern life is a slouch. Chairs pull us into flexion for hours every day. This posture is the direct antidote — a full-body backbend that reverses habitual forward posture and reactivates the muscles that hold us upright.

The scienceThis asana activates the entire posterior chain: gluteus maximus, hamstrings, erector spinae, rhomboids, middle trapezius, and posterior deltoid. It also opens the anterior chain: hip flexors, rectus abdominis, and pectoralis muscles. Regular practice dramatically improves posture, breathing capacity (by expanding the ribcage), and lumbar stability.

Heritage wisdomIn Siddha teaching, this posture activates the entire spinal energy channel and stimulates the kidney meridians. Master Segar teaches this as an essential daily posture for anyone whose work involves prolonged sitting.

Who this is forIntermediate practitioners with reasonable arm and core strength. Excellent for correcting rounded posture. Particularly beneficial for office workers.

Take careSkip during lower back injury, wrist injury, pregnancy (beyond first trimester), or carpal tunnel syndrome. Start with Cobra Pose (chest lift only, thighs stay down) if the full lift is too intense.

Best timingBest mid-morning after the spine has warmed up. Not for early morning cold body.

Four-week progressionWeek 1: 3 holds of 10 seconds. Week 2: 4 holds of 15 seconds. Week 3: 5 holds of 20 seconds. Week 4: 5 holds of 30 seconds with breath work.

Want help doing this properly?

Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.

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