Uttanpadasana or the leg-raised-pose

Uttanpadasana also known as the leg-raised-pose is one of the best yoga asanas you can do for your overall health. The asana helps strengthen and tone the  muscles of your lower back, pelvis, stomach, abdomen and legs. It is also known to improve digestion and beat problems like constipation and gas due to indigestion. 

Uttanpadasana helps improve circulation and the functioning of your lymph nodes, bringing an end to bloating and water retention. It also helps improve your posture and gives a boost to the functioning of your heat, liver and kidneys. What’s more is that this asana can give you those wash-board abs you’ve always wanted. The asana can be done with one leg or both the legs.

Procedure

• Lie on your back in shavasna. 
• Keep your hands by your side and keep your feet together.
• Now, while exhaling gently arch your back slightly and bend your head backwards. 
• Next, while keeping your palms firmly on the floor, gently lift your feet, while keeping them together, into the air to a 500 angle.
• Breathe nnormally and hold this pose for five breaths. 
• Then, as you exhale, slowly lower your legs to rest to the floor. 
• You can do this asana five times while holding your legs in the air for increasing periods of time. You can also choose to increase the repetitions as you feel stronger.
• Make sure you don’t raise your head off the floor and you don’t hold your breath. 

Precautions for Uttanpadasana (The Raised-leg Pose)

• Pregnant women should avoid Uttanpadasana for first few months. Should consult a doctor before practicing this asana in the third trimester. Can take the support of wall while practicing.
• Those suffering from high blood pressure, slip disc, ulcer, or abdominal surgery should not do this asana.
• Should not practice in days of periods. But if you are comfortable doing this then there is no problem. Keep on doing it.
• Practice Uttanpadasana (The Raised-leg Pose) should be practice under expert guidance.
• Should consult a doctor before practicing any exercises.

Benefits

• When you perform this pose fast you will be able to notice the areas in which it works. It tones and strengthens the pelvis, hips, lower back, abdomen, legs and also the perineum muscles.
• By working the muscles in the legs you will reduce 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 and tiring themselves.
• Pregnant women can practice this pose carefully in the third trimester against back pain. If you find it difficult to lift your legs up you can perform this posture against a wall and relax the back.
• This posture is excellent for athletes as it gives balance and strength to the body.
• The pose is said to improve the functioning of the digestive system and provide relief to problems of indigestion and other stomach-related disorders.
• Uttanpadasana also helps improve the circulation of blood to the lymph nodes and joints.
• The Raised Foot Pose is believed to be effective in boosting the health of the heart, lungs, liver, pancreas, and intestines.
• Since the pose is an intensive spinal stretch, it also helps correct back problems. However, it can worsen back problems if not done correctly. It is therefore best to speak with your doctor if you have any underlying injuries or medical conditions.