Uttanapadasana (Raised Leg Pose) is an intermediate level yoga asana performed in the supine position. The name is derived from the Sanskrit words 'uttana' meaning intense stretch, 'pada' meaning feet or legs, and 'asana' meaning posture respectively. Uttanapadasana tones and strengthens the pelvis, hips, lower back, abdomen, legs and also the perineum muscles by performing this pose regularly, a person can cure back pain and strengthens the abdominal organs. Uttanapadasana stimulates Svadhisthana Chakra.
Steps to do Raised Leg Pose / Uttanapadasana
- Lie down on your back. Keep the thighs, knees, heels and toes together.
- Hands beside the thighs, palms facing down.
- Inhaling, press the palms to the mat and lift the legs straight up, toes pointing towards you.
- Avoid bending the knees.
- Hold the posture with normal breath.
- Exhaling bring the legs back on the mat.
- Relax in Shavasana.
Tips for beginners
- Try to hold this position for two to three breaths if you're a beginner. Breathe out, then slowly lower your legs to the ground to exit this posture.
- Beginners can practise this asana initially by raising one leg at a time. Later once you are comfortable, try attaining the final posture.
Benefits
- Uttanapadasana strengthens abdominal muscles, lower back, pelvic & perennial muscles and digestive system.
- It also helps correct disc prolapse.
Watch out for
- Those suffering from high blood pressure, slipped discs, ulcers, should not practice this asana.
- Pregnant women should avoid this asana.
- Must be avoided if undergone abdominal or back surgery recently.
- Contraindicated for lower back ache and during menstruation.
Variations
- To intensify the practise of this asana, you can raise the legs up to 60 degrees, stay there for a few breaths and relax.
- You can also raise the legs up to 30 degrees, stay there for a few breaths and relax.
