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Uttanpadasana, also known as the Raised Leg Pose, is a traditional yoga posture in which both legs are lifted straight up from the floor, usually at a 90-degree angle. Once you understand this pose, you may realise that you used to do it naturally as a child, without even knowing its name. But as we grow older, we begin to move our bodies only for daily tasks, which makes our bodies inflexible. These kinds of movements stretch the muscles and bones in the abdomen and legs, making them stronger and more flexible.
The benefits of practising Uttanpadasana (Raised Leg Pose) are not limited to the leg muscles. It also improves digestion, strengthens the abdominal muscles, increases blood flow to the heart, reduces lower back pain, helps with varicose veins, and maintains the legs and hamstrings.
Uttanpadasana Variations
Uttanpadasana has two kinds of variations, it means it can be done in two different ways:
1. Ek Pada Uttanpadasana: In this variation, only one leg is raised at a time
In Ek Pada Uttanpadasana (one-leg raised pose), you lift one leg while keeping the other flat on the ground. This version helps improve your balance and gives you better body control.
2. Dwi Pada Uttanpadasana: Here, you need to raise both legs together
In Dwi Pada Uttanpadasana (two-leg raised pose), both legs are lifted at the same time and the same angle. This makes the pose more challenging and vigorously works your stomach and lower body muscles.
Regularly doing both versions of this pose can help strengthen your core, activate the lower belly muscles, and improve movement in the legs and hips. However, practising carefully, with proper guidance if needed, is important to avoid any discomfort or injury.
How to Perform Uttanpadasana
Uttanpadasana may look simple, but like any yoga pose, it needs the right technique to keep your body safe. Instead of rushing into it, take a moment to learn each step. With a little attention and care, you’ll be able to practise this pose safely—and with more confidence.
That’s why we have mentioned the whole process of Uttanpadasana step by step so that you can practice it with trust and confidence:
- Lie back on the mat with your body in a straight line—legs stretched and arms resting near your hips.
- Now, gently bend your elbows and lift your upper back off the floor. Arch your neck slightly.
- Tilt your head so that the top (crown) gently touches the ground.
- With an inhale, raise both legs to a 45-degree angle from the floor, keep your feet together, and point your toes upward.
- As you exhale, extend your arms and bring your palms together like a prayer, but your arms should stay parallel to your thighs.
- Your hips and the top of your head support your lower body.
- Keep the position for at least 20 to 30 seconds, and if you are breathing comfortably, you can extend the timing of the hold.
- Come out of the pose slowly with inhalation and bring your arms back down to the floor.
Next exhale and gently lower your legs to the ground, returning to the starting position. Relax your body completely.
How to Practise Uttanpadasana Safely
To avoid injury and get the most benefit from Uttanpadasana (Raised Legs Pose), it’s important to follow a few safety tips:
1. Practice on an Empty Stomach:
Make sure your stomach is empty before trying Uttanpadasana, but if you have already eaten, wait at least 4 hours before practising it.
2. Use props for balance:
Don’t push yourself if you feel discomfort in your lower back or feel stiff during the pose in this situation, you can support yourself with a cushion, yoga block, or other prop.
3. Start with One Leg:
Beginner can try lifting one leg at a time and resting the next one because this helps your body slowly adapt and strengthen, before moving on to the full version.
Benefits of Uttanpadasana
There are many benefits to practising Uttanpadasana, including physical, mental, spiritual, and many more. Let’s discuss them here in detail:
1. Physical Benefits of Uttanpadasana (Raised Leg Pose)
Uttanpadasana is also known as the Raised Leg Pose in English, which indicates its overview. It needs to be practised with care and proper technique to achieve all its physical benefits.
It helps strengthen and tone the muscles of the pelvis, hips, lower back, abdomen, thighs, legs, and perineum.
The pose is especially helpful for reducing fat in the lower belly, hips, and thighs, making it a great exercise for the lower abdominal muscles.
Women who have recently given birth may find this pose useful for gently toning the body without overexertion.
Pregnant women in their third trimester can practice a modified version to help ease back pain—for example, by doing it against a wall for support and comfort.
Athletes benefit from this posture who practiced it daily because it improves body strength and balance.
It supports better digestion and may help with indigestion and other stomach issues.
Regular practice may enhance blood flow to the joints and lymph nodes, supporting overall health.
Practising Uttanpadasana is also believed to boost the function of essential organs such as the heart, lungs, liver, pancreas, and intestines.
Because it is a spinal and core-strengthening pose, it can relive mild back problems and also improve posture.
Also Read: Tadasana: Mastering the Mountain Pose for Optimal Posture and Balance
2. Therapeutic Benefits
If practised correctly as mentioned, Uttanpadasana help stimulate the Swadhisthana Chakra, which is connected to creativity, sexuality, and emotional balance.
It also helps regulate hormones and promote better reproductive health, as it becomes a concerning issue in modern life. The posture also activates the nervous system, supporting better energy flow throughout the body.
Raising the legs for a limited duration improves blood circulation, especially towards the heart and brain.
Note: If you have recent injuries or choronic health conditions, then it is highly recommended that you consult a healthcare provider before practicing this pose.
3. Spiritual Benefits
Improves Concentration
When you practice Uttanpadasana, your attention naturally focuses on your body and how you’re body parts are moving. After a time, this habit builds mental focus that you might start noticing in your everyday routines—at work, while reading, or even in conversations.
4. Supports Meditation
This pose gently directs your awareness to your breath and body movements. Because as your breathing slows down, so does your mind. It genrates a quiet feeling in the mind that makes sitting for meditation feel more natural and less forced.
5. Promotes Inner Awareness
Practising Uttanpadasana regularly allows you to spend time with yourself because it’s a moment to notice how you feel, physically and emotionally. It also helps to develop self-awareness, which is essential to deepening your connection with who you are.
Precautions and Contraindications
Precautions
1. Ek Pada Uttanpadasana(Raised Leg Pose) – Things to Keep in Mind:
If you feel discomfort, slowly leave the pose and don’t try to push yourself.
2. Dwi Pada Uttanpadasana – Things to Keep in Mind:
If lifting both legs at once feels too much for you, try Uttanpadasana with a wall’s support. For that, you need to keep your knees straight in the sky and your back flat on the floor. Don’t try to lift your hips or lower back, as this could cause extra pressure on your spine.
Contraindications
- If you have lower back issues
- People who have high blood pressure
- Spine injuries or recent surgery
- The menstrual period can be tricky
Move gently, stay aware of your body’s feelings, and focus on doing the pose safely. When done right, this pose can be very beneficial!
Conclusion
Uttanpadasana (Raised Leg Pose) is a simple yet powerful yoga posture that helps build strength and flexibility. The correct way to perform Eka Pada Uttanpadasana (One-Leg Raised Pose) and Dwi Pada Uttanpadasana (Two-Leg Raised Pose) is more important than how quickly or how many times you practice them.
When you understand how to hold the position and how often to repeat it, you will gain the full benefits and avoid strain or injury.
You must always practice these asanas in the proper order and with the correct technique. It’s recommended to include these leg-raising poses at the beginning of your yoga session, as they prepare your body for other basic yoga postures.
