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Uttanapadasana

उत्तान पादासन / Raised Leg Pose

September 30, 2024

Table of Contents [Expand All]
Introduction to the Asana

In Sanskrit, Uttana means ‘raised’, and pada means ‘leg’; thus, Uttanpadasana is also called the raised leg pose.

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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Yoga September 30, 2024
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