Utthan Padasan (Lifted Legs Pose)

Procedure 

• Lie flat on your back with both your legs together and touch the outer sides of the thighs with your palms, i.e. Simple Supine Pose.
• Place your hands by the sides of the body on the floor.
• Now inhale (Radhey) and slowly raise both legs to 30 degrees, keeping the knees locked.
• Remain in this position for 10-15 seconds, with normal breathing.
• With a slow exhalation (Krishna), return back to the base position by lowering the legs gently.
• This is one round; repeat the asan for up to three times.
• Ultimately, come into Shavasan and relax.

Awareness

• On the breaths along with the movement of your legs
• On the stretch of the legs
• On pressurizing the abdomen
• On mentally uttering “Radhey Krishna” while breathing

Benefits

• As in Naukasan, Utthan Padasan strengthens the abdominal muscles and the back.
• It stimulates digestive fire in the stomach, which is necessary for a sound health.

Contraindications

• People with high blood pressure, heart problems, hernia, and peptic ulcer should not attempt this pose.
• Also, women at the stage of pregnancy (second or third trimester) and menstrual period best omit this pose.