Utthana Padasana (Raised Leg Pose) – Steps, Benefits & Instructions
Utthana Padasana, also known as the Raised Leg Pose, is a simple yet highly effective yoga posture that strengthens the abdominal region, tones the lower body, and aids in weight loss—especially around the belly.
How to Do Utthana Padasana – Step-by-Step Instructions
Starting Position:
Lie flat on your back (supine position) on a yoga mat. Keep your legs extended, heels together, and arms relaxed by your sides with palms facing down.
Step 1: Raise the Legs
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Keeping both legs straight and knees unbent, slowly raise both legs upward to an angle of about 30–45 degrees.
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Keep your feet together and toes pointing upward.
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Close your eyes and breathe steadily.
Step 2: Hold the Position
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This is the final posture.
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Stay in this position for 30 seconds to 1 minute, depending on your strength and comfort.
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You will feel a tightening in the lower abdominal muscles—this is a sign the pose is working.
Step 3: Release and Relax
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Slowly lower your legs back down to the floor without jerking.
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Rest for a few deep breaths before repeating or moving on to the next posture.
Benefits of Utthana Padasana
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Helps burn belly fat and tones the lower abdomen
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Strengthens the stomach muscles and intestinal region
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Improves digestion and relieves mild constipation
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Enhances core stability and postural balance
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Can improve sleep quality when practiced regularly in a calm state
Caution & Contraindications
Avoid this posture if you have:
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Lower back pain or slipped disc
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Hernia or recent abdominal surgery
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High blood pressure or pregnancy
Pro Tips for Practice
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Keep your lower back pressed firmly into the mat to avoid strain.
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Begin with shorter holds and gradually increase the duration as your core strength improves.
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Practice on an empty stomach for better results.
ఇలాంటి వ్యాసాల కోసం ఈ క్రింద ఉన్న వాట్సాప్ గ్రూప్ లో జాయిన అవ్వగలరు. మీ MegaMindsIndia.
