Fab Abs

Strengthen your core and improve your posture.

By Richard Rosen

The second approach to UPP is to do it unsupported, which I suspect a lot of enthusiastic male readers will attempt even though they shouldn't. Lower your legs until your abdominals and back start to howl, at which point you should immediately swing your legs back to vertical (bending your knees if needed); or until your heels are 3 or 4 inches away from the floor, at which point you should exhale smoothly and bring your legs back to vertical. Maintain the inner rotation of your thighs and the active push through the backs of your heels.

Gradually build toward a dozen or more repetitions. You're ready to increase the number when your jaw, tongue, eyes, and back of your neck are relaxed in the pose. When you can swing your legs through a full arc smoothly without locking or gripping the psoas, or holding your breath, you can add more.

It's easier to do this exercise if you press your palms and arms down against the floor alongside your torso. For a greater challenge, reach your arms overhead along the floor, with your palms facing up. You can also weigh your hands and wrists down with a sandbag.

UPP is great for strengthening the psoas, improving posture, and firming belly bulges. It also teaches you to "root" your legs energetically. When your movements are initiated from the spine, you'll feel more stable. And you'll find that UPP is great preparation as you take on more exciting yoga challenges.

Contributing editor Richard Rosen lives and teaches yoga in Northern California.

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