Amit Online Yoga Center

Uttanapadasana

Uttana in sanskrit means “to lie on the back” or to “lift” and pada means “feet”. In this Asana while lying on ones back both legs are lifted up straight and stretched forward. So it is called Uttanapadasana.

Method:

Lie on your back on a yoga mat. The knees, heels and toes of your legs should be together, Stretch both your hands, keep them at your sides. Wrist and palm should lie flat on the ground. Take a deep breath and retain it. Apply pressure on the wrist, lift the leg slowly upto 3 to 5 inches. Hold on as long as possible with retaining the breath. When you feel strained than bring the legs down and exhale. Breathe normally and relax in Shavasana. Repeat this Asana two to three times daily.

You can also make an angle of 30 degree raising the legs slowly upto 30 cm. And also you can make an angle of 60 degree raising the legs a little higher to 60 cm.

You can also do this Asana breathing normally, just like any other Asana, but the legs should be lifted up and brought down slowly. After practice you can gradually increase the time. Spend one minute for lifting the leg, one for holding it up and one for bringing it down.

Benefits:

It helps to cure constipatin and cleans the bowels. Stomach muscles are strengthened. It reduces flat and flabbyness. It helps to prevent formation of gas in the abdomen. It gives relief to those suffering from hernia, back ache and makes the legs and waist strong and flexible.