Uttanapadasan

General Benefits:

Improves the tone and strength of the abdominal muscles and thigh muscles. Contraction of abdominal muscles produces a pressure on the abdominal organs thereby improving their function. Strengthens the lower back, pelvic and perineal muscles. Helps in the production of digestive juices and the process of excretion. Helps the drainage of deoxygenated blood from the leg region towards the heart under the influence of the gravitational force. Beneficial for lower back pain due to the strengthening of the abdominal muscles. Removes flatulence and constipation. Strengthens the hamstrings.

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Benefits for Women:

Improves the tone of the muscles and ligaments of the uterus and the pelvic muscles.

Therapeutic Applications:

Lower back pain.

Taking the Position:

In supine position exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor. Maintain the asana, breathe normally.

Releasing the Positions:

Inhale and while exhaling slowly lower the legs back to the supine position. Relax your whole body and breathe normally.

Anatomical Focus:

Abdomen, lower back, legs

Anatomical Awareness:

On core area.

Do's:

Try and keep the legs straight and steady, toes pointed to the ceiling. Try not to raise the shoulders from the ground. The upper body, arms and face should be as relaxed as possible. Raise the legs slowly, without any jerks.

Don'ts:

Bend the knees. Allow the body to tremble. Lift the lower back or buttocks from the floor.

Precautions & Contraindications:

Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.

Variations & Tips:

If it is difficult to raise the legs with them straight then the legs can be slightly bent to release the pressure on the back, however the aim should, ideally, be to be able to raise the legs straight, when comfortable. If it is difficult to raise the legs to 90 degrees or if there is trembling in the legs then lower the legs slightly, until a comfortable position has been achieved.

Preparatory Poses:

Eka Pada Uttanpadasana

Follow-up Poses:

Viparit Karni. Sarvangasana

Position:

Supine.