Uttana Padasana, also known as Raised Leg Pose or Extended Leg Pose, is a yoga asana that involves lying on your back and raising your legs. It is a beginner-level asana that helps in toning the abdominal muscles, improving digestion, and relieving stress.
How To Perform Uttana Padasana (Raised Leg Pose)
Lie flat on your back with your arms by your side and your palms facing down.
Inhale and raise your legs together slowly until they are at a 90-degree angle from the floor.
Exhale and slowly lower your legs to the ground, keeping them straight.
Repeat this movement for several breaths.
Modifications
If you find it difficult to raise both legs together, you can start by raising one leg at a time.
You can also place your hands under your hips to support your lower back.
Benefits
Strengthens the abdominal muscles
Improves digestion and relieves constipation
Reduces stress and anxiety
Stretches the hamstrings and lower back
Increases blood flow to the pelvic region
Contraindications
Avoid this pose if you have a lower back injury or pain.
Those with neck injuries should also avoid this pose.
Pregnant women should perform this pose only under the guidance of an experienced yoga teacher.
Chakras
Manipura Chakra (solar plexus)
Doshas
Pitta and Kapha doshas can benefit from this pose.
Drishti
The gaze is directed towards the toes.
History Of Uttana Padasana (Raised Leg Pose)
There is no widely documented history of Uttana Padasana. However, as with many yoga poses, it is likely that its origins can be traced back to ancient Indian traditions and practices. The pose is mentioned in various modern yoga texts and is often included in yoga asana sequences as a strengthening and toning pose for the abdominal muscles and legs.
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