Uttanpadasana: Steps, Benefits & Precautions

Yoga asanas can be very helpful for you if you want to be physically fit and healthy and want to enhance your whole mental and physical well-being. In the series of Reduce Belly Fat Yoga, today we will cover other important yoga asanas i.e. Uttanpadasana in detail.

Table of Content

What is Uttanpadasana

Uttanpadasana is a Sankrit word. In the Sanskrit language Uttana means Raised, Pad means Leg, and Asana means Pose, so combining all the words, it's pronounced as The Raised Leg Pose. Uttanpadasana is a fantastic practice for strengthening the lower back and abdominal muscles. It is not too difficult to practice. Uttanpadasana has many advantages, but in order to fully benefit from it, you must practice it consistently and with discipline each day.

How to do Uttanpadasana

1. Lay flat on your back on the yoga mat to begin this pose, breathing normally. Your palms should be facing down and both of your hands should be next to your torso.
2. Lift the legs and take a deep breath. Set the legs at a 45-degree angle with respect to the ground. Depending on the advantage desired, there are versions of Uttanpadasana where one can go beyond 60 degrees or even 90 degrees.
3. While raising the legs, avoid bending the knees.
4. Keep holding this pose for at least 15 to 20 seconds to feel pressure in your lower abs and don't overdo it, in the beginning, try to increase this time with consistency and time.
5. Increasing the duration should be done over a period of days or weeks.
6. To Release from this pose, exhale and slowly lower your legs to the floor. Now, keep both hands at your sides, keep your leg straight, inhale deeply, and let your body relax.
7. Repeat this about 3 – 5 times.

Time Spent in the Pose 

You can hold the final pose starting with 20-30 seconds and increase the holding time day by day up to the limit where you can do it comfortably. Repeat these steps 3 - 5 times. When you first begin this yoga pose, your abdomen, hip, and thigh may experience some pain, but as you practice more, you will be able to perform this pose more effortlessly.

Health Benefits of Uttanpadasana

1. Uttanpadasana helps to reduce weight around the abdomen.
2. Poor blood flow can lead to a variety of health issues. Numerous studies have demonstrated that Uttanpadasana enhances blood circulation. This occurs when you lie down on the floor during Uttanpadasana; this pose relieves pressure on your heart and circulatory system and enhances blood flow.
3. It helps in better bowel movement, guards against indigestion, acid reflux, and constipation also improves the functioning of your digestive system.
4. Your back, hip, and thigh muscles are stretched during uttanpadasana, which increases suppleness and promotes blood flow in this region, and strengthens them.
5. Regular practice of Uttanpadasana improves the function of reproductive organs, which helps in enhancing sexual power. it also improves the blood flow to the sexual organs.

Precautions of Uttanpadasana.

Before performing this pose, we should be aware of the people for whom Uttanpadasana is not advised.

1. Avoid this yoga pose if you are suffering from abs pain or any serious back injury or recently went go through surgery on your spinal column.
2. Avoid this, if you are suffering from a blood pressure issue(low/high)
3. Uttanpadasana should be avoided by pregnant women for the first few months, however, they can perform this pose after consulting a doctor.
4. Women should not practice on days of periods

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