Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Uttanpadasana
- Uttanpadasana is identified as one of the most powerful and famous yoga poses of all time. It has a rich history, and is loaded with many health benefits. When performed on a daily basis, this yoga pose can change the way you look, feel and lead your life. The pose is widely known as the “Raised Leg Pose”. If you dig deep into Sanskrit, you will realize that the term “Uttan” translates to raised. The term “Pad” means leg, and the term “Asana” means pose. This brings together the yoga’s actual posture. Besides, this pose is all about letting your leg float up in the air.
- The Uttanpadasana pose can be executed in multiple variations. You don’t need to start with the original, and complicated step. Instead, begin in stages that are more comfortable with your physique. For example, those who are unable to keep their legs straight can opt to introduce a small bend near the knees. When you feel comfortable about the pose, you can choose to practice the 90-degree pose. In case your legs begin to tremble at 90 degrees, you can bend them a little. These are simple changes that will aid in mastering the Uttanpadasana pose.
How To Do The Uttanpadasana?
The Uttanpadasana is definitely a powerful yoga pose, but it takes plenty of practice and effort to master the art. If you are beginner, there are few tips and steps to be remembered during the yoga pose. And, this section will help you on how to perform the Uttanpadasana yoga pose easily.
- To begin with, your body has to lay flat on the ground. Ensure that the environment is both comfortable and flat. Now, you need to reach the supine pose. Try to keep the legs and knees together. And, don’t forget to breath. Many a times, practitioners tend to breathe too fast. Well, this is not required during the Uttanpadasana pose. Always breathe normally. This way, you will be able to complete more reps.
- Slowly exhale, and then breathe in. When you breathe in, the legs need to be lifted. By the end of this step, your legs have to be at a 90-degree angle. And, your toes need to point towards the ceiling. There should be no jerks or body movements when you lift the leg. Try to maintain the composure of your upper body. Ensure that the shoulders are flat on the ground. Don’t try to lift your shoulders at any time during the pose. Also, the arms, face and upper body has to be in a relaxed posture.
- Once the toes face the ceiling, and your legs are 90 degrees, the knees should be kept straight. As mentioned previously, your upper body and buttocks must be on the ground. Don’t lift them.
- The final step is to bring the toes down. During this move, your focus should be on the abdomen. Ensure that the legs are slowly moved down. Also, the legs should be kept straight during the descend. This might sound like a difficult procedure. But, it completes the pose and helps in unleashing its actual benefits. As the toes come down, keep your eyes fixed on them.
- As the toes come down, your arms should be placed beside your body. Now, the arms need to stay calm and relaxed too. The release should end with a comfortable inhale. Thus, the supine position of your body will be restored.
Throughout the Uttanpadasana pose, you need to breathe normal. And, once the yoga pose is repeated multiple times, you can switch to the Sarvangasana pose.
Benefits Of The Uttanpadasana
- Undeniably, the Uttanpadasana pose is a great way of toning your arms, legs and abdomen. Those who wish to burn fat around the abdomen, need to practice this pose on a daily basis. As the Uttanpadasana pose tones your body, you will see a sharp increase in strength too.
- The Uttanpadasana pose helps in reducing the overall mass of the lower abdomen. In most women, this is where much of their excess weight gets concentrated at. And, if you want to get rid of these calories, which toning your “abs”, Uttanpadasana is a must try.
- If you are aiming for an exercise that can help you burn fat without exerting too much effort - Uttanpadasana is a great choice. The simple art of lifting your legs at a 90-degree pose, and bringing it down cannot be “extremely” difficult. In fact, this pose can be performed by pregnant women too. Most doctors recommend pregnant women to practice this pose during their third trimester. It offers a quick relief over back aches. In case the Uttanpadasana pose is difficult to be performed with the back on the ground, you can consider leaning against a wall.
- Athletes are advised to perform this pose because it helps in balancing their body. Also, it strengthens and tones their abdomen. In the long run, this pose ensures on blood circulation and improves joint health.
- The raised leg pose is also a healthy workout for lungs, heart and liver. After all, these organs are hardly the target of exercises. And, the Uttanpadasana takes care of this.
- Since the spinal region is stretched to a maximum, back pain gets relieved by the yoga pose. But, for lasting results, you need to perform Uttanpadasana daily. It needs to be integrated with your daily life.
Precautions To Be Taken While Doing The Uttanpadasana
- When you engage in the Uttanpadasana pose, discontinue if you sense any discomfort.
- If you find the process of lifting your legs difficult, make use of a wall. Let the wall give you a good deal of support. This removes most of the burden, and helps in completing the Uttanpadasana pose.
- As mentioned previously, your knees should not be bent during the pose. And, the buttocks or upper body must not be lifted.
- People recovering from an injury, or women in their menstrual cycle must not try the Uttanpadasana.
On the whole, this raised leg pose is a great way of toning your body. It helps in building the abdomen, and recovering from back pain. Above all, this is one of the finest exercises for women post-delivery, and for pregnant ladies in their third trimester.
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