Master Uttanpadasana: Tips and Tricks for the Raised Leg Pose

Like every asana, Uttanpadasana also has many benefits. Some of them are:

• Stretches the muscles of the neck and chest.
• Relieves tension from the muscles of the neck and shoulders.
• Uttanapadasana is therapeutic for people suffering from thyroid, constipation, diabetes, indigestion, nervous weakness and anxiety. 

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• Sarvangasana 
• Halasana 
• Karnapidasana 
• Urdhva Padmasana or Inverted Lotus Pose
• Pindasana (Pindasana or Embryo Pose)
• Matsyasana (Matsyasana or Fish Pose)

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We are giving the method of doing Uttanapadasana in detail here, read it carefully.

• Sit in Dandasana. Try to lengthen the spine by pressing the ground lightly with the hands and inhaling.
• Now slowly move the back backwards. Support the torso by resting the elbows on the ground.
• Now, while lengthening the neck, bend the head towards the ground.
• Keep bending the back and head until the head touches the ground.
• Now lift both the legs together to a 70 degree, then lift both the arms as well, join the hands and point the fingers towards the feet.
• Keep the gaze on the nose. If you have difficulty in maintaining balance while doing this, then you can also keep the gaze on the navel.
• According to your capacity, stay in this posture for 60 to 90 seconds and then slowly bring the legs back. In the beginning, do it for a short time (30 seconds is also enough) and gradually increase the time.

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The backbending pose in Uttanpadasana can be difficult for new students. Support your back by placing a thick blanket under your back and make sure your head rests comfortably on the floor.

If you have less flexibility or mild pain in your back, support your torso by resting your elbows on the floor.

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• Those who have high BP or low BP, migraine or insomnia should not do Uttanpadasana. 
• If you have a hamstring injury, bend your legs slightly.
• If you have a serious injury in your lower back or neck, do not do Uttanpadasana.
• Women should not do Uttanpadasana during pregnancy.
• Do not exert yourself beyond your physical capacity.

• Sirsasana or Headstand
• Baddha Padmasana or Bounded Lotus Pose
• Padmasana or Lotus Pose
• Utplutih or Tulasana (Utplutih/ Tulasana or Scale/ Balance Pose)

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Uttanpadasana (Raised Leg Pose) is a simple but effective yoga asana, which makes the body strong and flexible. To do this, lie down on your back, keep your hands near the body, and slowly raise both legs up. Keep the legs at an angle of 30 to 60 degrees and stay in this position for a few seconds to a minute. Then slowly bring the legs down and relax.