Uttanpadasana (Raised leg pose)

Asana Type

Lying Down

Target Body Part

Strengthen thighs, hips, thighs muscles and reproductive organs

Difficulty Level

Beginner

YCB Level

L1 - Yoga Protocol Instructor

Uttanpadasana is a very important yoga asana with numerous health benefits. The Raised Leg Pose is another name for it. In Sanskrit, Uttan means raised, Pad means leg, and Asana means pose, so it’s called The Raised Leg Pose when all three words are combined. Our legs are also raised in the air while performing Uttanpadasana.

How To Do Uttanpadasana (Raised leg pose)

Step 1:

To start this asana lie flat on your back on your yoga mat, breathe normally. Both your hands should be placed alongside your body and your palms should be facing down.

Step 2:

Now inhale slowly and try to lift your legs from the floor and keep your leg at 45-60 degree angle from the floor.

Your upper body should be parallel to the floor and try to keep your leg straight.

Step 3:

Hold in this position for some time at least for 15 to 20 seconds to feel pressure in lower abs.

To release from this position, breathe out and slowly lower your legs to the floor. Now keep your both the hands alongside your body, keep your leg straight and take a deep breathe and relax.

Benefits of Uttanpadasana (Raised leg pose)

Tones and strengthens the pelvis, hips, lower back, abdomen, legs and also the perineum muscles.
Reduces weight in the lower abdomen, thighs and hips. This pose is also considered an excellent exercise for the lower abs.
Raised foot pose is also recommended for women who have given birth recently and want to reduce weight without doing too much exercise tiring themselves.

Cautions of Uttanpadasana (Raised leg pose)

If you begin to experience discomfort release the pose.
You could also make use of a wall to rest your legs on, if you have difficulty in lifting your legs up.
Make sure to avoid bending the knees and lifting the buttocks or lower back to avoid any straining.

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

Table of Contents

Asana Type

Target Body Part

Difficulty Level

YCB Level