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How To Do The Yoga Pose Uttanpadasana

Uttanapadasana (Raised Leg Pose) Step By Step Tutorial, Benefits, and Tips for Beginners.

Uttanpadasana is an important asana in yoga that has numerous health benefits. It is also referred to as the Raised Leg Pose. In Sanskrit, Uttan means raised, Pad means leg, and Asana means pose, so it’s pronounced as The Raised Leg Pose. In addition, while performing Uttanpadasana, our legs are raised in the air.

Uttanpadasana has many health benefits, including preventing acidity, indigestion, and constipation, curing back pain, strengthening the abdominal organs, improving the function of reproductive organs, improving the function of digestive systems, increasing blood circulation throughout the body, and strengthening the back, hip, and thigh muscles.

How To Do Uttanapadasana

uttana padasana benefits and tips for beginners

Preparatory Poses

  • Eka Pada Uttanpadasana
  • Corpse pose (Shavasana)
  • Fish Pose (Matsyasana)

Instructions:

  1. Lie on your back with your legs and arms stretched out on the floor.
  2. Lift your back and arch your neck by flexing your elbows.
  3. To perform the backbend, bring the crown of your head to the floor.
  4. Inhale and lift your legs off the floor at a 45° angle. While lifting, the feet remain together and the toes point to the ceiling.
  5. Exhale and bring the arms forward, palms together, in a prayer pose.
  6. Extend your arms parallel to your thighs.
  7. The body should be balanced on the crown of the head and the hips.
  8. Hold the pose for approximately 6 breaths.
  9. Inhale, lowering the arms to the floor with your hands, and lowering your head to the floor.
  10. Exhale by lowering your legs to the floor and relaxing in a supine position.

Step By Step Video Tutorial: Raised Leg Pose

Follow-Up Poses

  • Viparit Karni.
  • Sarvangasana

Tips For Beginners

  • If you are attempting this pose for the first time, start by raising one leg at a time.
  • Begin by raising the legs to a lower angle and gradually increasing the angle up to 45°.
  • If back bending does not allow you to lift your leg off the floor, use the props listed below to help support your back.
uttanpadasana also call the raised leg yoga pose

Variations

  • Uttanapadasana Hand On Floor: This is a common beginner variation that can be used to gradually strengthen core muscles. Lie on your back with your hands at your sides. Lifting the legs off the floor while bending the hips at a 45° angle. Maintain the pose in this manner.
  • Uttanapadasana Hands Behind The Head: In this variation, keep your hands tucked under your head while lying supine. Then, raise your legs off the floor, keeping your toes extended towards the ceiling.

Modifications

  • Using Blocks:  For this pose, practitioners frequently substitute blocks for the bolster. Place one block horizontally beneath your thoracic spinal muscles and another vertically beneath your head. Then, to perform uttana padasana, lift your legs and arms off the floor.
  • Using Bolsters: Put one under your neck and one under your lower back. Then, as described above, strike the pose. The use of bolsters facilitates the lift and requires less strength to maintain the pose with lifted legs.
  • Do It Against A Wall: Lie down in a supine position and arch your back and neck. Raise your legs and place your feet against a wall. Then extend your arms forward. The additional support from the wall allows you to hold the pose for a longer period of time.

Precautions for Uttanpadasana

  1. During the first few months of pregnancy, pregnant women should avoid Uttanpadasana. Before performing this asana during the third trimester, you should consult with your doctor. While practicing, you can lean against a wall.
  2. This asana should not be performed by those who have high blood pressure, a slip disc, an ulcer, or have had abdominal surgery.
  3. Period days should not be used for practice. However, if you are at ease doing so, there is no issue. Continue in this manner.
  4. Uttanpadasana (Raised-leg Pose) should be practiced under the supervision of a qualified instructor.
  5. Before engaging in any physical activity, you should consult with your doctor.
  6. While the legs are raised in the air, do not bend the knees.
  7. Maintain a firm grip on the buttocks.
  8. While holding the final pose, do not collapse the front body. To elongate the spine, shift your weight forward and engage your core muscles.
female yogi performing uttana padasana in the room

Benefits

  1. Weight Loss: This is an important yoga pose for losing weight, particularly lower belly fat. It aids in the removal of fat from the lower belly and lower abdominal sides.
  2. Yoga For Your Abs: Instead of going to the gym to get your six-pack abs, do it naturally with the help of this asana. Doing this yoga pose for one month and maintaining it for a suitable period of time helps to shed excess fat from the entire abdominal region, resulting in a better and smarter appearance to your body.
  3. Strengthen Your Back: It may cause some pain in the lower spine at first, but practicing this asana on a regular basis will help to strengthen your back. It is also beneficial to the hips and thighs.
  4. Hernia Treatment: It is effective for those who suffer from Hernia. It is, in fact, one of the most effective yoga poses for hernia treatment.
  5. Restores The Navel’s Balance: People are occasionally confronted with the issue of naval displacement. This yoga helps you overcome the condition by balancing the naval (Nabhimanipurcakra).
  6. Abdominal Muscles Improve: This yoga exercise is recommended for people who have weak abdominal muscles. It aids in the strengthening of your inner abdominal finer muscles, ensuring smooth digestion.
  7. Nervousness: This is an important yoga pose for overcoming nervousness.
  8. Good For Digestion: It aids in the release of adequate amounts of gastric juices and enzymes, resulting in better digestion and the prevention of indigestion, acidity, constipation, and flatulence.
  9. Gas Release: This is a very effective yoga exercise for releasing both abdominal and intestinal gases. If you have a gas problem, you should practice this yoga on a regular basis.

Bottom Line

As previously stated, performing uttanapadasana benefits you in a variety of ways. People, on the other hand, prefer the pose as a workout to gain abs and a perfectly toned body. Aside from these, incorporate uttanapadasana into your practice to reap emotional and energetic benefits. It activates the Manipura, Muladhara, and Svadhisthana chakras while also promoting emotional well-being, self-esteem, and confidence.



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