Uttanpadasana | The Raised Leg Pose benefits and Steps

What is Uttanpadasana ?

The seeker is taking the action of raising the two legs by lying on the ground by the force of the back. So, this is called uttanpadasana or Uttanpad Aasan.

Uttanpad Aasan is popular asana in yoga with health benefits. It is also known as The Raised Leg Pose.

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Benefits of Uttanpadasana or Uttanpad Aasan

  • This leads to the removal of lung diseases-phlegm, cough disease is diagnosed.
  • This strengthens the spinal and strengthens the muscles.
  • The problem of gas is removed when it is done regularly. At the same time, the problem of indigestion is also overcome.
  • By doing this, the digestive process is healthy, which helps to digest the food.
  • The practice of Uttanpadasana increases the energy of the body. That helps you to work.
  • You can also do this posture every day to strengthen and strengthen the legs.
  • This posture is very beneficial in eliminating nervousness.
  • If you do this Yoga or Pose regularly, you can strengthen your abdominal muscles. It not only strengthens the abdominal muscles but also helps in its formation.
  • It is a beneficial Yoga in abdominal air, indigestion, abdominal pain and diarrhoea.
  • This Yoga is very useful for the knee.
  • Doing this at the beginning will hurt your waist, but gradually its continuous practice will reduce the back pain and strengthen the waist.
  • It is an excellent practice to treat the navel and correct the navel. The practice of this Yoga balances the navel center. If the navel is removed from its place, the best yoga is for this.
  • If there is a problem of abdominal fat, it will be beneficial for you to do Uttanpadasana, because  Uttanpadasana can reduce the fat of the stomach inside and stomach. At the same time, the throttle of the chest and the clumsiness of the pelvis are removed.
  • The product is so effective that doing it daily starts to become an abs in the body.
  • This Yoga is also very beneficial in heart disease. It also proves to be beneficial for self-related diseases.

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Uttanpadasana Steps

Uttanpadasana Steps

Lie down on the ground to do this posture. Keep the body straight. Both palms keep touching the ground and both the sarees remain adjacent to the floor. Keep the vision towards the roof.

Now slowly breathe and fill your lungs with enough air and kumbha; That is, keep the air inside for a while.

When breathing is complete, gradually lift the two feet together into a sedh 10 inches above the Earth.

While raising, both the feet should be mutually mixed, straight and stem.

This action should be in a state of being prevented by kumbha i.e. breathing. Stay in this position from four to eight seconds.

When both the feet are raised 10 inches above the ground, they have more emphasis. If they are raised higher, there is no greater emphasis. So, in the initial stage, if there is some difficulty due to high emphasis, the feet should be raised more elevated.

Thereafter, you should practice keeping the feet up to 10 inches. Now, when the breathing is complete, both the feet also come down.

Thus, rest from six to eight seconds when a cycle of practice is completed. Then repeat the same action 10 times.

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This posture is simple and useful for women. It helps in diagnosing the latent diseases of men and women. Practice gently lifting and trying the legs.

Timing of Uttanpad Aasan

Uttanpadasana can be practiced 5 to 10 times after resting from six to eight seconds.

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Uttanpadasana Precautions or Contraindications

  • It should not be easy in pregnancy.
  • If someone has undergone abdominal surgery, do not do this posture.
  • If a person is suffering from cytica, avoid practicing this posture.
  • If someone complains of back pain, do not do this posture.
  • This posture should be empty stomach in the morning or evening.

Follow-up Poses

  • Sarvangasana
  • Halasan
  • Urdhva padmasana
  • Matsyasan

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