Benefits of Uttanpadasana (Raised Leg Pose) and How to Do it By Dr. Ankit Sankhe
By Dr. Ankit Sankhe +2 more
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We all know the benefits of exercise; however, finding the discipline to start training and sticking with it is often challenging. Whether you are at the beginning of your fitness journey or somewhere in the middle of your health transformation, yoga might help you get started. In this modern world, yoga has taken its firm place in society. Many healthcare professionals have begun recommending yoga as a holistic way to improve various health conditions. It is cost-effective, and when combined with modern medicine, yoga may become a vital means of providing complete healthcare solutions for the public health system. Yoga consists of several asanas and postures that might benefit different areas of the body.1 In this blog, we bring one such Yoga pose, the Uttanpadasana pose. Let us learn more about Uttanpadasana’s benefits and more.
Did you know?
Uttanpadasana is a traditional upward-facing yoga pose. In Sanskrit, Uttana means ‘raised’, and pada means ‘leg’; thus, Uttanpadasana is also called the raised leg pose. In the Uttanpadasana yoga, your legs are extended straight above the ground and held at a 90° angle. Uttanpadasana yoga pose might help with problems such as indigestion, constipation, diabetes, and nervous exhaustion. This pose may create a balance between the navel region and strengthen the nabhimandal or the abdominal region.1
You may practice Sarvangasana as a follow-up pose. Sarvangasana is a head-down body-up pose in which one lifts the trunk and legs above the head, supporting the body weight on the spine, arms, and shoulder.1,2
Uttanpadasana has two types:
Let me tell you a secret! Uttanpadasana may aid in menstrual pain. Yes, you read it right. I recently read an article suggesting that the lower abdominal muscles are where the pain is most concentrated, and the motive of asana practice for pain relief is to achieve muscular relaxation by extending those muscles. From my perspective, the regular use of relaxation methods and yoga poses may lessen period-associated discomfort and irregular periods.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The following steps will assist you in performing the Uttanpadasana pose:
Here are a few motivating facts about the Uttanpadasana yoga pose:
In this 5G era, we constantly struggle to walk parallel to the fast-growing world. But with this, stress and anxiety has become a common complaint. From my experience, when Uttanpadasana collaborates with other yoga asanas, it may do wonders for our minds and overall health! Deep breathing involved in this yogasana adds oxygen to the blood flow and triggers the production of endorphins, which are organic substances that may energise and induce calm. I recently read an article which suggests that this yogasana may enhance the well-being, balance, spirit, determination, efficiency and output of individuals and organisations.
Dr. Rajeev Singh, BAMS
Uttanpadasana mainly targets the abdomen, legs and lower back might create a sense of balance in the body. Raised leg pose may also have the following benefits:
A study by Salomi et al., 2022 found that the daily practice of Uttanpadasana might help enhance the functions of the digestive system. As you perform the asana, your abdominal organs get massaged, improving their functions. It might help to make more digestive juices which might increase bowel movement and help remove waste from the body. This action might be beneficial in reducing various stomach ailments such as flatulence, indigestion, acidity and constipation. Thus, Uttanpadasana yoga might be recommended for people suffering from stomach-related digestive issues.1,2 If you have a constant digestive problem, consult a doctor; do not rely on this asana.
The regular practice of Uttanpadasana yoga might make your abdominal muscles stronger. During this asana, your abdominal muscles are contracted, which may improve the toning. The Uttanpadasana pose may balance the navel centre and strengthens the abdominal muscles (nabhimandal).2
Salomi et al., 2022 suggested Uttanpadasana might help boost blood flow to your heart. While performing the Uttanpadasana pose, you lie down on the floor, which creates less pressure on your heart and blood vessels.A reduction in the constant pressure allows the heart to function more effectively. It might boost the circulatory system allowing a more effortless blood flow through the veins and heart.1
Yoga practice may help develop the body and mind; however, it is not an alternative to modern medicine. Therefore, you should not depend on yoga alone to treat any health condition. Instead, consult a qualified doctor who will assess your situation correctly and advise accordingly. Furthermore, it is essential to practice yoga under the supervision of a professional trainer to avoid injuries.
Uttanpadasana must be practised with a few precautions to avoid injuries, and the risks may include the following:
With the supervision of a qualified yoga master, you may assess and analyse the risk factors and continue to practise Uttanpadasana yoga with precautions.
Uttanpadasana is a traditional yoga pose in which the legs are raised above the ground and maintained straight up at 90°. It has two types namely, Ek pad uttanpadasana and Dwi pad uttanpadasana. This asana may benefit the abdominal muscles and create balance in the navel centre. I Relief in indigestion is probably the main focus of Uttanpadasana benefits. Regular practice may not only enhance bowel movement and blood flow but also may reduce lower back pain and strengthen the legs and hamstrings. However, practice the Uttanpadasana pose under the guidance of a trained yoga master for best results
Uttanpadasana is an upward-facing pose. The name is made of two Sanskrit words, in which uttana means ‘raised’, and pada means ‘leg’; hence, Uttanpadasana is also termed as the raised leg pose. In the Uttanpadasana pose, either one or both legs are raised straight upwards at 90° above the floor.1
There are two types of Uttanpadasana yoga pose. One is Ek pad Uttanpadasana which is performed with one leg raised at a time and Dwi pad Uttanpadasana, which includes raising both legs at the same time and holding them at a 90° angle.1,2
You may perform Uttanpadasana yoga three or four times daily for best results. You may practise raised leg pose for five seconds, and if comfortable, you may increase the holding time to 30 seconds.2
Uttanpadasana may target the legs, hamstrings, abdomen and lower back muscles. An increase in the strength and flexibility of these areas may be seen with regular practice.2
Uttanpadasana might benefit the digestive system. It may produce digestive juices increasing bowel movement and allowing waste excretion. In this asana, your abdominal organs may get massaged, which might relieve stomach ailments such as flatulence, indigestion, acidity, and constipation.1,2
1. Salomi S, Kiranmayi P, Pentakota V, Vijayalakshmi P. Impact of Sarvangasana and Uttanpadasana on Hemodynamic parameters. Res J of Pharm and Techno. 2022;15(7):3029–33. Available from: https://rjptonline.org/HTMLPaper.aspx?Journal=Research+Journal+of+Pharmacy+and+Technology%3bPID%3d2022-15-7-28
2. Yogapoint- Guide to Yoga Practices. [Internet]. YogaPoint India; [cited 2022 Oct 16]. Available from: https://www.yogapoint.com/pdf/Yogapoint%20Book%20of%20Practices.pdf
3. What is Uttana Padasana? – Definition from Yogapedia [Internet]. [cited 2022 Oct 16]. Available from: https://www.yogapedia.com/definition/6338/uttana-padasana
4. Swimmers perform Yoga in Yamuna – Times of India [Internet]. [cited 2022 Oct 16]. Available from: https://timesofindia.indiatimes.com/city/allahabad/swimmers-perform-yoga-in-yamuna/articleshowprint/92372902.cms
5. Swami Adhyatmananda. Varicose vein [Internet]. Yoga and Health. [cited 2022 Oct 19]. Available from: https://www.divyajivan.org/yoga&health/varicose%20vein.htm
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