UTTAN PADASAN
Method of Practice
- Lie flat on your back with your body in a straight line.
- Keep both legs together and place your arms alongside the body, with your palms facing down and touching the floor.
- Inhale and slowly raise both legs to about 60 degrees without bending the knees.
- Hold the posture for a few moments while breathing normally.
- Exhale and slowly lower your legs back to the floor in a controlled manner.
- Repeat 10 times, moving slowly and smoothly.
Benefits of Uttanapadasana (Raised Leg Pose)
- Helps reduce abdominal fat, belly fat, and excess body weight.
- Tones and strengthens the muscles of the hips and thighs.
- Improves digestion and helps relieve constipation, acidity, indigestion, and gas.
- Traditionally considered beneficial for correcting navel displacement (Nabhi displacement).
- Strengthens the spine and supports the health of the reproductive organs.
- Improves blood circulation to the legs and abdominal region.
- Calms the nervous system, helping to reduce stress.
- This asana is particularly beneficial for constipation, indigestion, gas, acidity, diabetes mellitus, and excess abdominal fat.
- Practicing it for 10–15 minutes before attempting a bowel movement may help provide quick relief from constipation and promote easier bowel evacuation.
- It is also a supportive practice in the management of lower back pain, thyroid disorders, arthritis, and reproductive health disorders.
Contraindications
Do not perform this pose if you have:
- Lower back pain.
- Slipped disc (herniated disc).
- Hernia.
- High blood pressure.
- During menstruation.
- During pregnancy.
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