Raised Leg Yoga Pose (Uttanpadasana): Steps, Benefits and Images

What is raised leg yoga?

Raised legs yoga pose or Uttanpadasana is a one of the important supine position yoga and extremely beneficial for lower belly fat and flat stomach. The raised feet yoga is quite popular who is eager to weight loss or burning belly fat. It is also one of the important yoga poses in power yoga exercises. The youth are very fond of this yoga because its practice leads to flat stomach.  Initially, it is little bit tough to maintain this yoga pose but with practice, it is become easier to hold the yoga so as to extract maximum of its benefits. Uttanpadasana is consisted of two words: uttana means raised-upward and pada means leg. In this yoga pose, the legs are raised upward that’s why, it is called raised leg yoga pose.Raised-leg-yoga-steps-and-benefits


How to do raised leg yoga?

Here the simple technique of uttanapadasana is given. You can perform it technically well by seeing the given images.

  • First of all, lie down in the supine position comfortably on the ground.
  • Legs should be straight, stretched and without gaps.
  • Hands should be placed by the sides of your thighs.
  • Inhale, raises your both the legs at 30° angle without bending them at the knees.
  • Maintain the position as long as you can
  • While maintaining, inhale and exhale slowly.
  • Exhale and brings your legs down slowly.
  • This is one round.
  • Performs it 3 to 5 rounds.


How to do ardha uttanapadasana?

  • Lie down in the supine position comfortably on the ground.
  • Legs should be straight, stretched and without gaps.
  • Placed your hands by the sides of your thighs.
  • Inhale, raises your one leg at 30° angle without bending it at the knee.
  • Do inhale-exhale slowly and maintain the position as long as you can.
  • Exhale and brings the leg down slowly.
  • Do the same with another leg.
  • This is one round.
  • Performs it 3 to 5 rounds.


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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Weak legs: It helps to make your legs stronger.
  7. 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.
  8. Nervousness: It is one of the important yoga pose to overcome nervousness.
  9. Digestion: It helps to release adequate amount of gastric juices, enzymes; thus ensures better digestion and prevents indigestion, acidity, constipation and flatulence.
  10. 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.


 Raised leg yoga precaution

There are some contradictions to practicing of Uttanpadasana. One shouldn’t practice or consult your yoga therapist as having the following health conditions.

  • Abdominal injury: Avoid this asana if one is having abdominal surgery or acute abdominal pain.
  • Back pain: In case of excess back pain, one shouldn’t practice it.
  • Don’t practice it during pregnancy.
  • It should be skipped during menstruation cycle.
  • High blood pressure patients should avoid it.
  • It should be avoided during ulcer and slipped disc.

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