Uttanpadasana with one leg

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. Helps in the production of digestive juices and the process of excretion. Improves the tone of the muscles and ligaments of the uterus and the pelvic muscles. Helps the drainage of deoxygenated blood from the leg region towards the heart under the influence of the gravitational force. Due to only one leg being raised there is mutually opposing strain in the legs which gives different stretch to the legs and pelvic region. Strengthens the lower back, pelvic and perineal muscles. 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:

Tones the lower abdomen.

Therapeutic Applications:

Lower back pain.

Taking the Position:

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

Releasing the Positions:

Inhale and while exhaling slowly lower the leg back to the supine position. Repeat with the right leg.

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

Preparatory Poses:

Follow-up Poses:

Dwi Pada Uttanpadasana. Viparit Karni. Sarvangasana

Position:

Supine.