UTTANPADASANA (Raised leg pose)

  

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.