Raised Foot Pose (Uttanpadasana) is a classic
pose that is performed in the supine position. The meaning of ‘ut’ is to lift,
‘tan’ is to stretch and ‘pad’ is leg. This pose involves raising the legs and
is used as an exercise to reduce and tone the belly.
Method: How to do Raised Foot Pose (Uttanpadasana):
Step 1: Begin this pose by coming to a
supine position with your back on the ground. Both your feet and knees should
be kept together and your breathing should be normal.
Step 2: Exhale and while breathing in, slowly raise the legs to 45 degree
angle from the door without jerk. Do not raise the shoulders from the ground.
Breathe normally in the final position and hold for few seconds. The upper
body, arms, and face are to be relaxed.
Step3: Do not bend the knee or lift the lower body or buttocks from the
floor.
Step 4: During the final position, your legs should be kept straight and you should move them down and up slowly
while concentrating on your lower abdomen.
Step 5: Head is kept straight and eyesight to be fixed on the raised toes.
Step 6: Arms are kept straight and eyesight to be fixed on the raised
toes.
Step 7: While releasing, inhale and while exhaling slowly lower the legs
back to the supine position. Relax and breathe normally.
Special Tips: If you begin to experience
discomfort release from the pase. You could also make use of a wall to rest
your legs on, if you have difficulty in lifting your legs up. Make sure to
avoid bending the knees and lifting the buttocks or lower back to avoid any
straining. You should also refrain from practicing this pose more than five
times each day.
Contraindicated for lower back
ache, high BP, people recovering from injury to the spine, and during
menstruation. Individuals suffering from lumbar sodalities and muscle pull
should avoid practicing this pose. People with lower backaches and high blood
pressure should practice this pose with caution. During the initial stages you
can make use of your hands to lift your legs but make sure that you avoid
bending your knees while the legs are being raised. Individuals recovering from
an injury to the spine should perform this asana lifting one leg at a time. The
reason for this is that lifting both your legs will put too much strain on your
spine.
Pregnant women should avoid
practicing this pose during the first few months of pregnancy. Practicing this
pose during menstruation is not advisable. However, if you are used to
practicing it and are comfortable with it you can continue. But avoid practicing
it if you experience any cramps or belly ache.
Benefits: Although there are a
number of benefits you can receive from this pose, the benefits would vary from
person to person. During the pose make sure that you focus on your breathing
and have your movements synchronized.
Tones and strengthens the
pelvis, hips, lower back, abdomen, legs and also the perineum muscles. Reduces
weight in the lower abdomen, thighs and hips. This pose is also considered an
excellent exercise for the lower abs.
Raised foot pose is also
recommended for women who have given birth recently and want to reduce weight
without doing too much exercise tiring themselves. Pregnant women can practice
this pose carefully in the third trimester against back pain. If you find it
difficult to lift your legs up you can perform this posture against a wall and
relax the back.
This posture is excellent for
athletes as it gives balance and strength to the body. The pose is said to
improve the functioning of the digestive system and provide relief to problems
of indigestion and other stomach-related disorders. Uttanpadasana also helps
improve the circulation of blood to the lymph nodes and joints. The raised foot
pose is believed to be effective in boosting the health of the heart, lungs,
liver, pancreas and intestines.
Since the pose is an intestine
spinal stretch, it also helps correct back problems. The pose can worsen back problems if not done
correctly. It is therefore best to speak with your doctor if you have any
underlying injuries or medical conditions. It stimulates Swadisthan chakra. It
works on improving sexuality and balances the hormones. It helps in the
activation of the nervous system. The vertical position of the legs helps to
improve the blood circulation.
Final Position: Now enter into Natural Standing Posture and
relax your body.
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