One Legged Raised Leg Pose / Eka Pada Uttanapadasana

One Legged Raised Leg Pose

  • Eka Pada Uttanapadasana

Eka Pada Uttanapadasana (One Legged Raised Leg Pose) is an excellent beginner level pose for toning and strengthening your abdominal muscles. Influenced by gravity, it aids in the drainage of deoxygenated blood from the leg region to the heart. Since only one leg is raised, the legs experience mutually opposing strain, resulting in different stretch in the legs and pelvic region. Improves the strength of the lower back, pelvic, and perineal muscles. It strengthens the abdominal muscles, it is beneficial for lower back pain and relieves constipation.


Steps to do One Legged Raised Leg Pose / Eka Pada Uttanapadasana

  • In Shavasana position first exhale 
  • As you inhale slowly raise the right leg to a 90 degree angle from the floor. Maintain the asana, breathing normally.
  • You can exhale while you bring the leg down and repeat with the other leg too.

Tips for beginners

  • Focusing on the abdominal region and engaging your core throughout the practice will aid in holding the pose for a longer period of time
  • You can hold the back of your thigh if you feel discomfort while you hold. 
  • Using a strap will also be of great help for newbies.

Benefits

  • Tones and strengthens the abdominal and thigh muscles. 
  • Abdominal muscle contraction puts pressure on the abdominal organs, which improves their function.
  • Aids in the production of digestive juices and the excretion process.
  • Improves the tone of the uterine muscles and ligaments, as well as the pelvic muscles. 
  •  It is beneficial for lower back pain. 
  • Flatulence and constipation are relieved. 
  • Hamstrings are strengthened.

Watch out for

  • Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.

Variations

  • Holding the asana for a longer time can increase the intensity of the asana. 
  • Dynamic movements are also quite intensifying in the Eka Pada Uttanpadasana. 
  • Further taking the leg towards the torso and stretching the hamstrings, also helps to intensify the Eka Pada Uttanapadasana.