Introduction
Pada Uttanasana is a classic yogic core-strengthening posture where both legs are lifted together while lying on the back. The name comes from Sanskrit: Pada (legs), Uttana (intense stretch/raised), and Asana (pose). It is commonly practiced as part of yoga therapy for digestion, abdominal strength, and circulation.
How to Practice
- Lie flat on your back with legs together and arms alongside the body, palms facing down.
- Inhale deeply and engage the abdominal muscles.
- Slowly lift both legs upward, keeping them straight, until they form a 90° angle with the floor.
- Hold for a few breaths if comfortable, keeping the core engaged.
- Exhale and slowly lower the legs back toward the floor without dropping them abruptly.
- Repeat 3–5 rounds, gradually building endurance.
Benefits
Physical Benefits:
- Strengthens the abdominal muscles and tones the core.
- Improves digestion and reduces constipation by stimulating abdominal organs.
- Strengthens hip flexors, thighs, and lower back muscles.
- Enhances blood circulation in the pelvic region.
- Helps reduce belly fat with regular practice.
Therapeutic Benefits:
- Useful in managing mild digestive issues, sluggish metabolism, and bloating.
- Can support reproductive health by improving circulation to pelvic organs.
- Calms the nervous system when coordinated with slow breathing.
Contraindications
Avoid or practice with caution if you have:
- Severe back pain or herniated disc.
- High blood pressure or heart conditions.
- Recent abdominal surgery, hernia, or ulcers.
- Severe menstrual discomfort (practice under guidance).
- Pregnancy (not recommended).
