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

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.

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:

• 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.