The raised leg pose ( Uttanpadasana) steps, benefits and precautions

The raised leg pose ( Uttanpadasana)

The raised leg pose or Uttanpadasana is a beginner’s pose. The preparatory pose for raised leg pose is wind relieving pose (pavanmuktasana).

Steps:-

• Lie on your back on the mat and breath normally.
• Place your hands at your sides and palm should be facing down. Your feet should also rest on the floor.
• Inhale slowly and lift your legs up at 45-60 degrees from the ground. And then try to lift your legs up at 90 degrees.
• You can press your palm on the floor to lift your legs up.
• Your legs should be perpendicular to the floor and your feet should  face towards ceiling.
• Ensure that you are not bending your knees while performing the raised leg pose.
• Hold the pose for at least 10-15 seconds. Breath normally and focus on your abs.
• To release the pose exhale and lower your legs slowly towards the floor.
• Repeat the pose for 5-10 times.

Variations :-

• This pose can be performed by one leg also. You can practice it with both the legs alternatively.
• When you practice this pose with both the legs raised together, you can make a small change in it by raising and lowering your legs in portions like:- raise your legs up in 30 degrees for 2-3 seconds, then 45 degrees for 2-3 seconds, then 60 degrees and then 90 degrees. And repeat the same when you lower your legs. This will help you in reducing fat around your waist and thighs.

Benefits:-

• • The raised leg pose cures indigestion, acidity and constipation, gastritis.
  • It tones the abdomen and helps in reducing abdominal fat.
  • It cures back pain.
  • It strengthen the back, hips, abdominal organs and thigh muscles.
  • It is good for girls diabetes patients.
  • It improves the reproductive system.
  • It increases blood circulation.

• It balances the hormones and works on improving sexuality.

Contradiction/ precautions:-

• Those who are suffering from high blood pressure, ulcer, slip disk or any surgery of abdomen should not practice this pose.
• Pregnant women are not allowed to practice this pose during first two trimester. For practicing this pose in third trimester, you should consult your doctor.
• Do not practice this pose during menses, as it is a mild inversion pose.

By

Actress Priya Mohane

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