Home 9 Yoga Poses 9 Raised Foot Pose (Uttanpadasana)

Raised Foot Pose (Uttanpadasana)

The Story Behind the Name:

Uttanpadasana – Raised Foot Pose is an intense stretch of the legs and one of the classic poses that is performed in the supine position and extremely beneficial for stomach related disorders.

Uttanpadasana – Raised Foot Pose is believed to be beneficial for weight loss, to reduce and tone the belly and is an excellent exercise to strengthen the abdominal muscles and the lower back.

Uttanpadasana – Raised Foot Pose comes from four Sanskrit words:

  • Ut = Lift
  • Tan = Intense stretch. 
  • Pada = Leg or Foot.
  • Asana = Posture or Pose.

Uttanpadasana – Raised Foot Pose is also called Raised Feet Pose and it is also sometimes called Dwipadasana as ‘dwi’ means two and ‘pada’ means legs.

Difficulty Level: 

  • Beginner

Drishti point: 

  • Nose

Technical details and how to start: 

  • Lie on the ground with arms by your side and palms facing the floor.
  • Stretch your body and slowly raise your legs, one leg at a time, at a 45-60-90 degree angle from the ground, using the strap if required.
  • Keep your legs raised for five breaths and do that three times for each leg.

Health Benefits: 

  • As your head rests on the ground, there is blood circulation to the scalp which is beneficial for weak hair follicles.
  • As fresh oxygen rushes to the hair cells, it provides nourishment which helps in reducing brittleness and dryness.
  • It is very good for those suffering from back pain and stomach disorders.
  • Strengthens the abdominal muscles. 

Beginner’s tips

  • Use the strap if required.

Safety Precautions

  • Avoid this asana if you are having acute abdominal pain.
  • Avoid this asana if you are having excessive back pain.
  • Avoid this asana during pregnancy.
  • Avoid this asana during menstruation cycle.
  • Avoid this asana if you are having high blood pressure.
  • If you have any medical concerns, talk with your doctor before practicing yoga.

Please Note:

People who decide to start practising Yoga and who are suffering from any cardiac problem, asthma, back pain, high blood pressure, neck, shoulder or spine injury or any other health related issue, should consult a doctor before starting any yogic activities and eliminate the positions that are not suitable for their particular case. Also, some particular asanas such as inversion asanas are not recommended for female practitioners who are menstruating.

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