Meaning
Uttan means raising up. Pada means leg. Uttanpadasana translates to raising of leg/s.
Benefits
1. This asana stretches the hamstring muscles and strengthens the thighs.
2. It strengthens the muscles of the lower abdomen and reduces abdominal fat.
3. This asana is good for the digestive system. It exercises the pelvic and perineal muscles.
4. It makes the back strong.
5. This is a preparatory pose for performing inverted poses in the course of practice.
Contraindications
People suffering from severe back pain, sciatica or slipped disk should not practise this asana.
The Posture
1. Lie flat on the back, keeping hands straight and close to the body. Legs should be positioned straight together.
2. Inhale, breathing normally, and raise the right leg to thirty degrees (around one foot above the ground) as shown in Picture 2. Hold for three breaths. Raise to sixty degrees (Picture 3) and then ninety degrees (Picture 4), holding for three breaths each, keeping the leg straight all through, shoulders and neck relaxed. Lower the leg to the ground, breathing normally.
3. Repeat the procedure with the left leg.
4. Variation 1: Keep both legs together and raise them to 30, 60 and 90 degrees, retaining the same breathing pattern.
Variation 2: Dynamic practice - Raise legs up to ninety degrees while inhaling and lower them when exhaling, continuously without holding, either individually or together. Repeat 10 times.
5. While raising the leg, keep shoulders and neck relaxed.
This complete cycle could be repeated three times.
Stage 1
Stage 2
Stage 3
Stage 4
Stage 5
Contemplation
- During the practice of Uttanpadasana, constantly focus on the leg/s being raised. Be conscious of the leg and the abdomen. This practice can improve core strength, thus focused synchronisation of breath is very beneficial.
- Contributed By Divyayog http://www.divyayog.in/
Yoga practice is a physical activity; kindly consult your physician before you take it up. You are solely responsible for your health while performing the practice.
