Utthana Padasana

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Preparatory Poses

  1. Shavasana

Sequence

  1. Lie in the base position.
  2. While inhaling, raise the right leg as high as possible (comfortable), making sure the leg is straight and the foot is relaxed.
  3. Keep the left leg straight on the floor.
  4. While holding the breath, keep the leg raised for 3 to 5 seconds.
  5. Lower the leg slowly to the ground while exhaling.
  6. This counts as one round.
  7. Do 5 rounds with the right leg and then 5 rounds with the left leg.

Variations

  1. Repeat the same exercise, raising both legs at the same time.
  2. Keep legs straight and together.

Breathing

  1. Inhale while raising legs up.
  2. Hold breath while legs are raised.
  3. Exhale as the legs are lowered to the ground.

Additional Contraindications/Cautions

  1. Hernia
  2. Menstruation
  3. Peptic Ulcer
  4. Pregnancy (2nd or 3rd Trimester)

Anatomical Focus

  1. Thighs
  2. Abdomen
  3. Pelvis
  4. Perineal Muscles
  5. Hips

Benefits and Therapeutic Applications

  1. Strengthens digestive system, abdomen, perineal muscles, hips, and pelvis.
  2. Helps sports players to improve leg balance.
  3. Tones thighs and reduces fat in waist.
  4. Helps to correct prolapse.