Uttanapadasana (Raised Leg Pose)

Begin this pose by coming to a supine position with your back on the ground and the arms on your sides.

Both your feet and knees should be kept together, and your breathing should be normal.

Exhale and while breathing in, slowly raise the legs to a 45-degree angle from the floor without bending your knees. You can also elevate your legs to 90 degrees with your toes pointing to the ceiling.

Do not raise the shoulders from the ground or bend the knee or lift the lower body or buttocks from the floor.

Continue to keep your back straight on the mat with your arms by your sides.

Breathe normally in the final position and hold for few seconds.

During the final position, your legs should be kept straight with the toes pointed to the ceiling.

Keep your upper body, arms, and face relaxed.

Keep your head straight with your eyesight fixed on the raised toes.

While releasing, inhale and while exhaling slowly lower the legs back to the supine position.

Relax and breathe normally.

Bending the knees or lifting the lower body or buttocks from the floor.

Pulling yourself too hard.

Straining or lifting your head too soon, straining your shoulder and neck muscles.

Gives a good stretch to the hamstrings, glutes and calves.

Improves flexibility of the spine and strengthens your back.

Tones and strengthens the abdomen, pelvic floor and leg muscles.

Increases blood circulation and stimulates the reproductive organs.

Increases the metabolism and aids digestion.

Keeps your brain sharp and healthy and prevents neurodegenerative conditions such as Parkinson’s and Alzheimer’s.

Avoid this posture if there is any injury or recent surgery in the neck, back, pelvis, or leg muscles.

Avoid if you are suffering from a hernia, ulcers, slipped disc, spondylitis or severe back pain.

Avoid If you have undergone hernia-repair surgery.

Avoid if you are suffering from cardiac diseases or blood pressure.

Avoid during pregnancy and menstruation.

Avoid if suffering from migraine.