Supine Yoga Pose
Raised Leg Pose
Uttanapadasana
Uttanapadasana (Raised Leg Pose) is an intermediate-level yoga asana performed in the supine position. The name derives from the Sanskrit 'uttana' (intense stretch), 'pada' (feet or legs), and 'asana' (posture). Regular practice tones and strengthens the pelvis, hips, lower back, abdomen, legs, and perineum. Practitioners may experience relief from back pain and enhanced strength of the abdominal organs, and the pose stimulates the Svadhisthana chakra.
DifficultyIntermediate
CategorySupine Yoga Pose
ChakraSvadhisthana (Sacral) Chakra
IntermediateHow to do it
Steps to Perform Raised Leg Pose
- 1Lie down on your back. Keep the thighs, knees, heels, and toes together.
- 2Place the hands beside the thighs, palms facing down.
- 3Inhaling, press the palms to the mat and lift the legs straight up, toes pointing toward you.
- 4Avoid bending the knees.
- 5Hold the posture with normal breath.
- 6Exhaling, bring the legs back to the mat.
- 7Relax in Shavasana.
Why practise it
Benefits
- Strengthens the abdominal muscles, lower back, pelvic and perineal muscles, and digestive system.
- Helps correct disc prolapse.
For beginners
Tips
- Try to hold this position for two to three breaths if you're a beginner; breathe out, then slowly lower your legs to exit.
- Practise by raising one leg at a time initially, then progress to the full posture once comfortable.
Watch Out For
- High blood pressure sufferers should avoid this pose.
- Not suitable for those with slipped discs.
- Contraindicated for ulcer patients.
- Pregnant women should not practise this asana.
- Avoid after recent abdominal or back surgery.
- Not recommended for lower-back ache.
- Should be avoided during menstruation.
Go further
Variations
- Raise the legs to 60 degrees, hold for several breaths, then relax.
- Raise the legs to 30 degrees, hold for several breaths, then relax.
Begin where you are.
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