Uttanpadasana - Leg raised yoga pose and its benefits

The Uttanpadasana also called as Raised Foot Pose is one of the classic pose which is performed in the supine position.  The meaning of 'ut' is to lift, 'tan' is to stretch and 'pad' means leg.  This pose involves raising the legs and is used as an exercise to reduce and tone the belly.  The Uttanpadasana also called as Dwipadasana as 'dwi' means two and 'pada' means legs.

The Uttanpadasana or the raised leg pose is very useful for those having back pain and stomach disorder. People who want to have a flat stomach can practice this yoga asana.  This asana is very good for strengthening abdominal muscles.  You can also practice this asana by raising one leg at a time also.  Here are the step by step instructions to practice Uttanpadasana.

Steps to practice Uttanpadasana

• Begin this pose by coming to a supine position with your back on the ground as shown in the image above.
• Both your feet and knees should be kept together and your breathing should be normal. 
• While breathing out, let your back arch by lifting your chin up and turning your head back till the crown of your head is on the floor. You can use your hands to move your head backward if necessary. Keep your arms at your sides and breathe normally.
• Now stretch your back and take a deep breath. Then simultaneously lift both your legs to a 50-degree angle from the ground.
• Hold this posture for some time ( 15 to 20 seconds)  to feel pressure in lower abs.
• Now lift your arms up and keep them parallel to the ground and above your torso. Make sure that both your legs and arms are kept straight and not bent at the elbows or knees. Continue breathing normally. At this point only the crown of your head and your buttocks will bear the weight of your body.
• To get out of this pose take a deep breath and bring both your legs and arms down to the ground. Bring your back down to the floor, make your body straight and relax. Rest for a little while and repeat the steps. You can practice five rounds of this pose.

Precautions for Uttanpadasana

• Pregnant women should avoid Uttanpadasana for first few months. They should consult a doctor before practicing this asana in the third trimester.  Can take the support of wall while practicing.
• People suffering from high blood pressure, slip disc, ulcer or abdominal surgery should not do this asana
• Practice of this asana should be done under expert guidance.  
• People recovering from an injury to the spine should perform this asana by lifting one leg at a time. The reason for this is that lifting both legs would put much strain on the spine.
• Do not practice this asana more than 5 times a day.

Benefits of Uttanpadasana

Here are some of the benefits of practicing Uttanpadasana.

• This asana cures stomach dosorders like indigestion, acidity or constipation
• The asana strengthens the abdominal organs
• Back and thigh muscles get strengthened
• This asana is helpful for those suffering from gas problems, acidity, arthritis pain, heart problems and waist pain.,
• The asana cures back pain
• Reduces stomach and tones the stomach muscles
• Useful for loosing weight
• Good asana for diabetic patients
• Digestive system is improved
• Gases are removed from intestine
• reduces weight in abdominal area, thighs and hips
• Excellent asana for 6 pack abs

Here is a video showing how to practice Uttanpadasana