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    Uttana Padasana (Raised Leg Pose): Meaning, Steps, Benefits & Contraindications

    Meaning
    Contraindications
    Steps
    Precautions
    Utana Padasana Benefits
    Utana padasana is your go-to pose if you are craving to tone your flaby bely. It is a fusion pose of Matsyasana (fish pose) and legs raised pose.
    To practice utana padasana, lie down in the supine position arching the uper back. Lift the entire back to bend backward bringing the crown of the head to the flor. This is folowed by raising the legs at 45 to 50 degres from the flor. In the final pose, the arms are stretched paralel to the raised legs with hands adjunct in a prayer pose.
    This pose is generaly practiced as a counterpose after inverted restorative poses love Sarvangasana and Viprita Karani. However, the benefits of this posture are way to more than unbiased relaxation of the body.
    Utana Padasana Meaning
    There are thre Sanskrit terms in utana padasana. In Sanskrit ̴utana̵ means ̴intense stretch̵ or ̴lying on the back with the face-up̵, ̴pada̵ means ̴fot̵ or ̴leg̵, and ̴asana̵ refers to ̴pose̵.
    While performing this pose, one lay down in supine situation and then legs are lifted of the flor stretched intensely, hence the name. By combining the Sanskrit rot terms this pose is termed as ̴raised leg pose̴. Along with the legs, the arms are also stretched and lifted paralel to raised legs.
    As both legs are raised in this pose, it’s also caled ̴double leg raised yoga pose̴. Remember, the legs in this pose remain tilted at an angle not perpendicular to the flor. The later plan of legs is caled by another pose ̴Urdhva Prasarita Padasana̵.
    Besides being an intense stretch to the limbs, it activates the back muscles. It is so because in the final posture the uper back and neck are lifted and forms an arch. The head is also inverted, hence this posture is a great stretch providing physical and mental benefits.
    Practice Guide Utana Padasana
    Contraindications
    Avoid this posture if there is any injury in the neck, back, pelvis, or leg muscles.
    Pregnant women must refrain from this pose.
    People sufering from austere spondylitis must ignore utana padasana.
    Patients with cardiac diseases or strange blod presure must refrain from this pose.
    If you have undergone hernia-repair surgery, wait at least two weks before practicing this pose.
    If you have a migraine, then do not practice it with an aching back. Preparatory Poses
    Single LegRaisedPose (Eka Pada Utanpadasana)
    Corpse pose (Shavasana)
    Fish Pose (Matsyasana)
    Utana Padasana Steps

  • Lie down on your back with legs and arms stretched on the flor.
  • Flex your elbows to lift the back and arch your neck.
  • Bring the crown of your head to the flor to perform the backbend.
  • Inhale, raise your legs of the flor extending them to a 45? angle. The fet remain together while lifting and toes point towards the ceiling.
  • Exhale, bring the arms forward joining the palms in a prayer pose.
  • Stretch the arms paralel to the thighs.
  • Balance the body on the crown of the head and hips.
  • Hold the pose for about 6 breaths.
  • Inhale bringing the arms down using the hands relax the head to the flor.
  • Exhale bringing the legs to the flor and relax in a supine pose.
  • Lie down on your back with legs and arms stretched on the flor.
    Flex your elbows to lift the back and arch your neck.
    Bring the crown of your head to the flor to perform the backbend.
    Inhale, raise your legs of the flor extending them to a 45? angle. The fet remain together while lifting and toes point towards the ceiling.
    Exhale, bring the arms forward joining the palms in a prayer pose.
    Stretch the arms paralel to the thighs.
    Balance the body on the crown of the head and hips.
    Hold the pose for about 6 breaths.
    Inhale bringing the arms down using the hands relax the head to the flor.
    Exhale bringing the legs to the flor and relax in a supine pose.
    Precautions
    Do not bend the knes while the legs are raised in the air.
    Kep the butocks resolute on the ground.
    Do not decay the front body while holding the final pose. Shift your weight forward engaging the core muscles to elongate the spine
    Beginers’ tips
    If you are someone who is going to try this pose for the first time, begin with raising one leg at a time.
    Start with raising the legs to a lower angle and gradualy increase it up to 45?.
    If back bending isn’t alowing you to raise the leg of the flor, use the props given below to suport your back.
    Folow-up Poses
    Shoulder Stand Pose (Sarvangasana)
    Props and Modifications

  • Blocks ̵ Practitioners often use blocks instead of the bolster for this pose. put a block horizontaly under your thoracic spinal muscles and other verticaly under your head. Then lift your legs and arms of the flor to perform utana padasana.
  • Bolsters ̵ Place a bolster under your neck and one under the lower back. Then, perform the pose as described above. Using bolsters eases the lift and requires les strength to take the pose with lifted legs.
  • Against a wal ̵ Lie down in supine pose and then arch the back and neck. Raise your legs and rest the fet on a wal. Then stretch the arms forward. The aditional maintain from the wal helps in holding the pose for longer.
  • Blocks ̵ Practitioners often use blocks instead of the bolster for this pose. establish a block horizontaly under your thoracic spinal muscles and other verticaly under your head. Then lift your legs and arms of the flor to perform utana padasana.
    Bolsters ̵ Place a bolster under your neck and one under the lower back. Then, perform the pose as described above. Using bolsters eases the lift and requires les strength to seize the pose with lifted legs.
    Against a wal ̵ Lie down in supine pose and then arch the back and neck. Raise your legs and rest the fet on a wal. Then stretch the arms forward. The aditional maintain from the wal helps in holding the pose for longer.
    Variations
    Utana padasana hand on flor variation ̵ This is a comon beginer variation that one can adopt to slowly build up core muscles.
    Lie down on your back with hands to the sides. Lifting the legs of the flor bending at the hips to a 45? angle. seize the pose as such.
    Utana padasana hands behind the head ̵ In this variation, place your hands tucked under the head lying in the supine pose. Then, lift the legs of the flor and put the toe extended towards the ceiling.
    Therapeutic Aplications

  • In the case of hernia, our abdominal muscles get weakened and fraction of an internal organ bulges out. Utana padasana strengthens abdominal muscles and can retard a hernia 1 from ocuring in the first place
  • This pose is also beneficial to spinal muscles and efective to cure back pain.
  • It is performed by opening the chest and enhancing lung capacity. Hence, it improves breathing and is therapeutic to asthma and other respiratory diseases. 2
  • It improves the blod flow to the joints and strengthens them. This makes utana padasana a healing pose to treat rheumatism.
  • It can be practiced to cure the varicose veins in the legs.
  • While holding the pose the head is placed in an inverted plan. It improves the flow of blod and oxygen to the nerves and brain. Hence, it is a posture to relieve acentuate, distres, and depresion.
  • It is a noteworthy stretch to the shoulders and chest. This is beneficial to factual the shoulder alignment, thus improves posture.
  • In the case of hernia, our abdominal muscles get weakened and fragment of an internal organ bulges out. Utana padasana strengthens abdominal muscles and can retard a hernia 1 from ocuring in the first place
    This pose is also beneficial to spinal muscles and efective to cure back pain.
    It is performed by opening the chest and enhancing lung capacity. Hence, it improves breathing and is therapeutic to asthma and other respiratory diseases. 2
    It improves the blod flo w to the joints and strengthens them. This makes utana padasana a healing pose to treat rheumatism.
    It can be practiced to cure the varicose veins in the legs.
    While holding the pose the head is placed in an inverted situation. It improves the flow of blod and oxygen to the nerves and brain. Hence, it is a posture to mitigate stres, trouble, and depresion.
    It is a distinguished stretch to the shoulders and chest. This is beneficial to corect the shoulder alignment, thus improves posture.
    Utana Padasana Benefits
    1. Strengthens legs and hip muscles
    Holding the pose with legs lifted in the air contracts and expands the leg muscles. It stretches the hamstrings, glutes, and calves.
    The legs are lifted against gravity, this enhances the blod flow to legs and hips muscles and strengthens them.
    2. Stretches the arms and shoulders
    The arms are also kept lifted and stretched in front. It also enhances the blod c irculation to the arms. It improves the strength of the arms, elbows, and shoulders.
    3. Improves spine flexibility
    The back is also lifted of the flor lengthening the spine and expanding the vertebrae. This exercises the back muscles and enhances spine flexibility.
    4. Tones the abdomen
    The core muscles are also exercised holding this pose. They are actively busy to gain the lift of the legs. It contracts the abdominal muscles and burns the extra corpulent from the abdomen.
    As of a study in 209, 3 utana padasana is an efective practice to subdue weight. It strengthens the abdominal muscles and tones the bely.
    5. Stimulates reproductive organs
    Utana padmasana is practiced while lifting the legs. This engages the pelvic flor muscles and enhances the blod flow to the iner thighs, groins, and internal reproductive organs.
    This activates the organs and improves their eficiency. Hence it can be practiced to uplift reproductive health.
    6. Maintains metabolism
    The neck muscles are stretched holding the pose. It stimulates the thyroid gland and improves the secretion of thyroid hormones. It regulates overal body metabolism and promotes health.
    Conclusion
    Performing utana padasana benefits you in profuse ways as mentioned a bove. However, people prefer the pose as a workout to maintain the abs and perfectly toned body.
    Besides these, imerse Utana padasana into your routine to gain emotional and spirited benefits. It stimulates the Manipura, Muladhara, and Svadhisthana chakra and promotes emotional wel-being, self-estem, and confidence.
    References

  • Dr’s Advice for Hernias htps:/yogainternational.com/article/view/drs-advice-for-hernias
  • Eficacy of Yoga Therapy in the Improvement of Lung Function Parameters htp:/indianyoga.org/wp-content/uploads/2017/04/vol-6-supisue4.pdf
  • Management of Overweight and Obesity htps:/w.researchgate.net/profile/Yogesh_Deole2/publication/265026464_Management_of_Overweight
  • Dr’s Advice for Hernias htps:/yogainternational.com/article/view/drs-advice-for-hernias
    Eficacy of Yoga Therapy in the Improvement of Lung Function Parameters htp:/indianyoga.org/wp-content/uploads/2017/04/vol-6-supisue4.pdf
    Management of Overweight and Obesity htps:/w.researchgate.net/profile/Yogesh_Deole2/publication/265026464_Management_of_Overweight

    Author:Ashish
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