HomeYoga Asanas : Pawanmuktasana - Part II : Raised Legs
Yoga Asanas....towards supreme fitness

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Raised Legs Pose (Utthanpadasana)

Utthanpadasana is an Indian translation for Raised Legs Pose. This asana has two variations. You can learn this asana as below:

Variation I Variation II

Variation I:

  • Get in the primary pose of Shavasana with the palms flat on the floor.

  • Keep your body straight and eyes open.
  • Keep your ankle straight and the heel in contact with the floor.

  • Now mentally prepare yourself for the exercise.
  • Inhale deep and slow while raising your right leg at the comfort level.
  • Keep your knees and the other leg straight.
  • Stretch you right toe backward.

  • Hold on for 5 seconds, count mentally and retain the breath.

  • Now exhale slowly and bring down the leg easy on the floor.
  • This is the first cycle of exercise.
  • Do it ten times alternately with each leg.
  • Move the leg upward and downward along with the breath, if possible.

Breathing Pattern Benefits
Consciousness Contraindications

Variation II:

  • Remain in Shavasana pose with the palms flat on the floor.
  • Inhale deep.
  • Raise both the legs upward as much as comfortably possible.
  • Keep the knee straight and the legs together.
  • Now exhaling out slowly place back both the legs on the floor.

Breathing Pattern Benefits
Consciousness Contraindications

Breathing Pattern:

  • Inhale when you raise the leg.
  • Hold the posture and the breath.
  • Exhale when you lower the leg.

Consciousness:

  • On the synchronization of leg movement with the breath.
  • The leg stretch and the mental counting in the final position.

Benefits:

  • Tones up the thigh muscle and make them taut.
  • Strengthens the digestive system, hip, pelvic, and the perineal muscles.

  • Helps correct prolapse.
  • Knocks out unnecessary fat from the waist zone.
  • Moderates the hip elasticity among those women who has just delivered a baby.

  • Beneficial for players helping them in maintaining their leg balance.

Contraindications:

  • High blood pressure.
  • Hernia.
  • Peptic ulcer.
  • Abdominal surgery.
  • 2nd or 3rd trimester of pregnancy.
  • Menstruation.
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Techniques adapted from Asana, Pranayama, Mudra, Bandha by Swami
Satyananda published by Yoga Publications Trust, Munger, Bihar.

            
      

 
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