Uttana Padasana – Raised Leg Pose, How To Do, Benefits, Effect on Doshas

By Dr Raghuram Y.S. MD (Ay) & Dr Manasa, B.A.M.S

In Uttana Padasana, the practitioner raises both the legs from the supine position and hence the name. It is an intense stretch of the legs.

Uttana – Raised, upwards
Pada – Leg / foot
Asana – Pose

Other name – Extended Foot Pose
Read – Health Benefits Of Yoga: Mind And Body

Table of Contents

Preparation for Uttana Padasana

Uttana Padasana shall be preferably done early morning. If not possible you may do it in the evening.
Pose is done on empty stomach.
Eat your food 4-6 hours before doing the pose.
Badder and bowel should be empty while doing the pose.
Read – Eka Padasana – One Leg Pose, Benefits, Synonyms, Side Effects

Method of doing Uttana Padasana

Lie on the floor, facing the ceiling.
Keep legs stretched, feet close to each other, tightly at the arches, toes facing upwards towards the ceiling.
Keep upper limbs by the side of your body, close to it, palms down.
Inhale
Lift both legs in air as you inhale. While doing this keep the torso on the floor. Allow the lower back to arch slightly.
Tuck your chin towards neck. Squeeze the thighs together and tuck your stomach in. Reach out with your toes such that the toes point the ceiling.
The legs are approximately at an angle of 30 degrees from the floor. This is good at beginner level. If you get comfortable in the pose gradually and when you feel your body is flexible enough you can extend the angle to 45 or even 60 degrees.
Be there for 4-5 breaths or for 30 seconds to 2 minutes or as you feel comfortable doing it. Repeat it for 8-10 times.

Release from the asana

Gradually bring both your legs down to the floor simultaneously.
Breathe easily and relax.

Variant – Starting the pose with one limb

You may start doing this pose with one limb, later with another limb and finally with both limbs simultaneously.

Sleep in supine position.
Lift your right lower limb gradually into the air without bending your knee. Hold it at 30 degrees and stay in the pose for a while. Gradually bring down your limb.
Next lift your left lower limb and repeat the procedure in a similar way.
Finally lift both the legs and perform the pose as explained above.
Release and relax.

Note – Raising each single leg at a time rather than both at a time may be suitable for those who have lumbar issues or those who have had an abdominal surgery.

Advanced Pose

Lift the torso off the floor to your point of comfort.
Drop the head carefully so as to touch the floor.
Keep both legs straight and together. Don’t bend your knees. Hold the breath for as long as you are comfortable.
Release by exhaling and lowering your legs as well as upper body to the floor.
Breathe easily and relax.
Read – Garudasana Eagle Pose, How to do, Benefits, Ayurveda View

Another method

Lie supine on your back. Keep your feet together, hands beside your waist.
Lift your trunk such that half of your body forms an arch. Support your body by head and butts. Touch the floor with top of your head.
Raise your hands and bring them together such that both palms touch each other.
Raise your legs to around 30 degree by putting the toes upwards, pointing the ceiling. Do not bend your knees.
Stay here for a comfortable duration.
Breathe normally.
Release by bringing down your legs and hands.

Related Video

Watch this video to follow the method of doing Uttana Padasana
https://www.youtube.com/watch?v=Jq7B8PP15VY
https://www.youtube.com/watch?v=bo3QRw0R5cE

Tips for Beginners

Start doing the pose by raising one leg at a time
If you are able to raise both legs, still start with small height (angle)

Health Benefits

Opens up the chest, contracts the abdomen and stretches the arms and legs simultaneously
Increases flexibility of internal and external muscles
Makes abdominal muscles flexible
Stretches thighs, butts and hips
Relieves stiffness in the lower back, back ache, pain in hips and joints.
Relieves tension in shoulders, neck and throat
Makes legs stronger
Strengthens abdominal muscles
Helps in losing weight and lower belly fat
Bestows with flat stomach
Removes fat around thighs and butts
Strengthens nerves and spinal cord
Enhances blood circulation to heart and neck
Cures digestive and intestinal disorders
Cures constipation and flatulence
Prevents indigestion, acidity, constipation and flatulence
It is a powerful exercise to release intestinal gases
One of the best yoga poses for hernia treatment
Calms nervous system, brings calmness to the body
Helps to overcome nervousness
Strengthens reproductive system
Improves circulation in the body
Calms down the mind
Relieves stress and anxiety
Improves self confidence
Instills unconditional love
Balances the navel, good for those suffering from naval displacement

Spiritual dimension – This pose is thought to

ease feelings of irritation
increases blood flow to the heart and neck, and hence opens up throat chakra
opens up the root chakra and solar plexus
encourages peace, love and self assurance
Read – Meditation By Watching Mind: Stages, Method, Benefits

Related Asanas

Adho Mukha Shvanasana – Downward facing dog pose

Preparatory Poses

Eka Pada Uttana Padasana – Single leg raised pose
Shavasana – Corpse pose
Matsyasana – Fish Pose

Follow up Poses

Sarvangasana – Shoulder Stand Pose
Viparita Karani – Legs up the wall pose

Variations

Use a thickly folded blanket to support your head while doing this asana, especially if you have a neck injury.

Ensure that your spine is straight. This avoids injuries.

Starting to do the pose by lifting one leg at a time instead of both legs is called as Eka Uttana Padasana and is a good variant of uttana padasana. It also helps in preparing for uttana padasana.

Time spent in Uttana Padasana pose

Hold in the final pose (after lifting both legs) for about 15-20 seconds until you feel pressure in your lower abs. with practice you can hold to the pose for 1-2 minutes. Repeat this for 3-4 times daily.

Impact on Chakras

Uttana Padasana is one of the best poses for balancing Vishuddha Chakra i.e. throat chakra. Apart from that it also effectively balances the Manipura Chakra – Solar Plexus and Muladhara Chakra – Root Chakra. By balancing the root chakra it also enables awakening of Kundalini energy.
Read – Chakra – Kundalini: Introduction, Meaning, Types, Location, Ayurveda View

Contraindications, Precautions

Patients suffering from below mentioned conditions should avoid doing Uttana Padasana –

High blood pressure
Spondylosis
Back, hip, knee or leg injury
Those who have undergone abdominal surgery

Pregnant women should avoid this pose.
The pose also should not be practiced during menstruation.

Impact on doshas and tissues

Impact on Doshas – Uttana Padasana provides good remedy and prevention for digestive and intestinal disorders, and balances solar plexus, hence balances samana vata and pachaka pitta located in these organs. Since it relieves constipation, abdominal and intestinal gases and flatulence and also strengthens reproductive system and balances root chakra it balances apana vata. It enables good blood circulation to the neck and heart regions, balances throat chakra and hence balances udana vata and avalambaka kapha. It improves overall circulation in the body and brings calmness to the body hence good for balance of vyana vata. It calms the nervous system, good for nerves and spinal cord, relieves stress and anxiety, it balances prana vata and also the prana-udana-samana vata axis.

Impact on tissues – Since the raised leg pose stretches and strengthens the muscles and improves the flexibility of the body and joints of the body, it is beneficial for improving and maintaining the muscle health and also for channels carrying muscle tissue. Since it enhances blood circulation, it is good for rasa tissue and channels carrying this tissue. Raised leg pose also will help in reduction of fat tissue. Therefore it is beneficial for balancing fat tissue and also for fat carrying channels.

Click to Consult Dr Raghuram Y.S. MD (Ayu)