Uttanpadasana (Raised leg pose)

Uttanpadasana has a specific meaning. In Sanskrit “Ut” means “lift”, “tan” means  “stretch”, “pad” means “leg”, “Uttana” means “to raise”.  

The English name for Uttanpadasana is “Raised leg pose”.

How to do Uttanpadasana (The Raised Leg Pose)

  • First of all, lie down in the supine position comfortably on the ground.
  • Turn the palms downwards against the floor.
  • Legs should be straight, stretched and without gaps.
  • Hands should be placed by the sides of your thighs.
  • Breathe in slowly and raise your legs. Take the legs to an angle of about 45 degrees from the ground.
  • In Uttanpadasana, there are variations where one can go beyond to 60 degrees or even 90 degrees depending on the benefit that one seeks.
  • Do not bend the knees while raising the legs.
  • Maintain the position as long as you can.
  • While maintaining, inhale and exhale slowly.
  • Exhale and brings your legs down slowly.
  • When strain is felt in the abdomen, lower the legs and relax.
  • Repeat this about 3 – 5 times.

Benefits of Uttanpadasana (The Raised Leg Pose)

  • Weight Loss: This is one of the important yoga poses for weight loss, especially for lower belly fat. It helps to burn the fat of the lower belly region and lower abdominal sides.
  • Yoga for abs: If you want to make your six-pack abs, no need to go to the GYM, do it naturally with the help of this asana.
  • It Tones up and strengthens the pelvis, hips, lower back, abdomen, legs and also the perineum muscles.
  • It is also recommended for women who have given birth recently and want to reduce weight without doing too many exercises.
  • This posture is excellent for athletes as it gives balance and strength to the body.
  • It improves the functions of the digestive system and helps with indigestion.
  • It improves the circulation of blood to the lymph nodes and joints And improves the health of the heart, lungs, liver, pancreas and intestines.
  • It helps to improve the problems of the spinal cord.
  • It stimulates Swadisthan chakra.
  • It improves the functioning of the reproductive organs and balances the hormones.
  • It helps in the activation of the nervous system.
  • Balances the navel. This yoga helps in balancing the navel (nabhi, Manipur chakra). It is very useful in navel displacement conditions.
  • It helps to make your legs stronger.
  • It can remove gas and acidity problems.

Contraindications of Uttanpadasana (The Raised Leg Pose)

  • Experiencing discomfort from the pose.
  • Contraindicated for lower back ache, high BP, people recovering from injury to the spine and during menstruation.

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