Friday, October 14, 2011

Utthan Padasan (Lifted Legs Pose)

  • 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.
  • 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
  • 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.
  • 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.

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