Uttana Padasana

Beginner

Supine Asanas

Uttana Padasana

Raised Legs Pose

(utta-na-pa-da-sun)

Meaning: uttana = intense stretching / pada = leg

Table of content

Preparation

Lie on your back, body relaxed, legs together, palms on the floor. Inhale, exhale, and relax.

Getting into position

Keeping your arms alongside your body, press down with the palms on the floor for support. Exhale. Inhaling, raise legs together 35-40 degrees off the floor, activating the abdominal muscles. Focus on your abdominal muscles, keeping legs straight, toes pointed, spine flat. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, lower the legs. Inhale, exhale, and relax.

Tips

  • If difficult, hold the breath with raised legs for a few seconds, and increase the duration daily.
  • If there is discomfort in the lower back, place the hands under the hips.
  • Do not turn your head or neck.
  • Do not arch your upper back.

Precautions

Avoid

If you have herniated (slipped) discs or chronic sciatic nerve pain avoid raising both legs - only lift one leg at a time.

Be careful

If you have sciatic nerve or lower back pain.

Benefits

General

  • Strengthens lower abdomen, hip flexors, and thighs.
  • Stimulates the abdominal organs.
  • Improves digestion.
  • Increases blood flow to the head and torso.

Therapeutic

Relieves mild lower back pain and helps to activate the nervous system.

Variations

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