Uttana Padasana – Raised Leg Pose(Power Yoga Pose)

Uttana Padasana – Raised Leg Pose

Uttana Padasana gets its name from Sanskrit where “Uttana” means “Intense Stretch”, “Pada” means “leg” or “foot”, and “Asana” means “Pose” or “Posture”.This is the forty-fourth pose in Power Yoga Pose. This is also named as raised leg pose because in the final position the legs are raised above the ground thereby stretching the muscles of the body. Raised Leg Pose is a traditional yoga pose which stretches the muscles of the abdomen, thighs, calves and lowers back. It also helps In case of a lot of digestive ailments thereby strengthening the digestive system.

How to do Uttana Padasana or Raised Leg Pose?

1. The steps to do Uttana Padasana or Raised Leg Pose involve lying flat on the ground or on the yoga mat with your back on the floor.
2. Keep your knees together and your knees tight and keep breathing.
3. Raise your hands above your head while you start practicing Uttana Padasana or Raised Leg Pose
4. The toes and heels of both the feet should be kept together touching and toes of both the feet should point upwards.
5. The next step to do Uttana Padasana or Raised Leg Pose requires you to lift both your feet while inhaling, from the floor almost at an angle of 45 to 60 degrees with the torso lying flat on the floor.
6. Hold your breath in this pose for 20- 30 breaths or for as long as you can.
7. While Exhaling, bring your legs back to touch the floor.
8. Now, raise your legs again at an angle of 60 degrees from the ground.
9. Retain the breath for a few seconds in this pose.
10. Start to arch your torso a little on the floor on such a way that the lower back is arched slightly.
11. For beginners, the chin should be tucked to the neck while the torso is raised.
12. Those practicing the advanced Uttana Padasana pose or Raised Leg Pose, the upper torso should be raised as much as you can while the upper body is supported by dropping the head slowly and gradually to touch the floor.
13. Both beginners and those practicing the advanced pose, the legs will be raised at an angle of 60 degrees from the floor with the knees kept straight. Note that you should not bend knees while practicing this pose.
14. This is the final Uttana Padasana or Raised Leg Pose. Stay in this position for a few breaths or for as long as you feel comfortable.
15. This completes one round of Uttana Padasana or Raised Leg Pose. Practice the same for 4-5 rounds for maximum benefits.
16. The pose where only the legs are raised at an angle of 60 degrees from the ground while the torso touches the ground is called Ardha Uttana Padasana or Half or Raised Leg Pose.
17. Ardha Uttana Padasana can be performed by people who have difficulty in raising the upper body.

Benefits 

1. Uttana Padasana or Raised Leg Pose is very beneficial for people suffering from Diabetes.
2. Also said to relieve Constipation with regular practice.
3. The whole Digestive system thereby relieving indigestion etc.
4. It also relieves ailments of the back especially lower back pains.
5. Relieves pain and problems associated with waist, hip joint, and buttocks.
6. Massages the abdominal organs and also helps in reducing fat from waist and thighs.
7. Calms the nervous weakness and brings a sense of calmness in the body.
8. Relieves tension in shoulders, neck, and throat.
9. Improve posture and blood circulation in the whole body.
10. Improves the functioning of reproductive system.