Uttanapadasana-Raised Leg Yoga

The meaning of the sanskrit words uttana stands for  “intense stretch” or “straight” or “stretched” or “Raised” and pada  signifying “leg” or “foot” and asana standing for “posture” or “seat”. Thus this asana is named as Uttanapadasana.

Steps for Uttanapadasana

• Firstly lie down in Shavasana holding legs altogether and keep your  hands along the side of your body such that your palms should  face toward the floor.
• Slowly begin arousing or raising  your legs and adjust your legs at about  30 degrees off the floor, keep normal and average deep respiration.
• Keeping your right leg up at same 30 degree, move your left foot in downward direction  slowly, until the left heel comes tin contact with the floor.
• Now raise  your left foot in upward direction until it joins your right foot at 30 degrees.
• Repeat the process by keeping your left leg at 30 degree and right foot starts moving  downward until the right heel touches the floor.
• Relax for a while and then begin arousing your right foot until it gets together with your left foot, knees should be straight, toes out elongated and easily and slowly  get both the feet down until both the heels touch the floor.
• Raised leg yoga benefits
• There are many benefits of raised leg yoga pose or Uttanapadasana. But some of the benefits are being given below. To get more health benefits, it is better to perform raised leg yoga pose instead of ardha uttanpadasana.

Benefits of uttanpadasana

• Weight Loss: This is one of the important yoga poses for weight loss, especially the lower belly fat. It helps to burn the fat of lower belly region and lower abdominal sides.
• Yoga for abs: If you want to make your six pack abs, no need to hit the GYM, do it naturally with the help of this asana. Doing this yoga pose for one month and maintaining it for suitable time helps to shed the extra fat from the entire abdominal region and leads to developing a better and smart look to your body.
• Back pain:  Initially, it may give you some pain in the lower spine, but practicing this asana regularly will help to strengthen your back. It is also good for hips and thighs.
• Hernia: It is effective for those who are having the problem of Hernia. In fact, it is one of the best yoga poses for hernia treatment.
• Balances the navel. Now and then, people are facing the problem of naval displacement. This yoga helps in balances the naval (Nabhimanipurcakra) and helps you to overcome the condition.
• Weak legs: It helps to make your legs stronger.
• Abdominal muscles: Those who have weak abdominal muscles should practice this yoga exercise. It helps to strengthen your inner abdominal finer muscles thereby ensure smooth digestion.
• Nervousness: It is one of the important yoga pose to overcome nervousness.
• Digestion: It helps to release adequate amount of gastric juices, enzymes; thus ensures better digestion and prevents indigestion, acidity, constipation and flatulence.
• Gas release: It is quite powerful yoga exercise to release abdominal as well as intestinal gases. A person, who is facing gas problem, should practice this yoga on regular basis.