The Sanskrit word “Utthana” means “to lie on the back” and “Pada” means “foot”. In thisftsan after lying on the back both legs are lifted up straight and stretched forward. So it is called Utthanapadasana.

Technique:

Lie on your back on a Blanket or carpet. The knees, heels and toes of both legs should be together. Stretch both your hands, keep them at the sides. Wrist and palm should lie flat on the ground. Take a deep breath and retain it. Give pressure on the wrist, lift the legs slowly up to 10 to 15 cm. Hold on comfortably as long as possible with retained breath. In the end, exhale and bring the legs down. Breathe normally and relax in Shavasan. You can repeat this asana 2 to 5 times. You can make an angle of 30° raising the legs slowly up to 30 cm And you can make an angle of 60° raising the legs a little ligher to 60 cm.

Note:

You can also do this asana breathing normally, just like any other asana, but for the legs should be lifted up and brought down slowly. After iractice, you can gradually increase the time. Spend one minute for ifting the leg, one for holding it up and one for bringing them down.

Benefits:

Uttanapadasana also relieves the stomach of gas. It cures constipation and cleans up the bowels. Stomach muscles are strengthened. It reduces the overgrown abdomen. It gives relief to those suffering from Hernia, back ache and makes the leg and waist strong and flexible.