In Sanskrit, Uttana means ‘raised’, and pada means ‘leg’; thus, Uttanpadasana is also called the raised leg pose.
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Introduction to the Asana
Benefits
- 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.
Steps to perform the Asana: Uttanapadasana
- 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.
Common Misalignments / (Mistakes)
- 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.
Contraindication / Cautions
- 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.
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