So you want to know how to do uttana padasana or raised leg pose. Well, you’ve come to the right place. In this post, you’ll learn about the benefits and contraindications of the pose, and you’ll get step-by-step instructions teaching you how to do raised leg pose. At the end of this post, there are video instructions you can follow.
Some people find this pose to be very challenging, but understanding the alignment will make it more accessible to you. This posture combines strength and flexibility. You’ll be in a spinal extension with the arms and legs raised. While doing the pose the weight of your body should be distributed in your core. You’re not dumping weight into your head. Instead, you’ll be lifting through the chest and core.
Before going into more detail about how to do raised leg pose, let’s look at its benefits and contraindications.
Benefits of uttana padasana
- Strengthens the spine
- Improves spinal flexibility
- Tones the abdominals
- Strengthens the legs and hips
- Stretches the shoulders
- Boosts your energy
Contraindications of uttana padasana
Even though this pose has a lot of benefits, there are people who should be cautious when attempting it or even avoid it completely. Avoid this pose if you have:
- Back pain or back injury
- Neck problems
- High or low blood pressure
- Injury of the pelvis
- Severe spondylitis
You should also avoid the pose if you are pregnant.
How to do Uttana Padasana (Raised Leg Pose)
Lay down on your mat.
Bend your elbows and lift through the core, arching your back and bringing your spine into extension.
The top of your head is on the ground, so your neck is also in extension.
Don’t dump weight into your head and neck. Instead, lift through the core to raise your spine off the floor.
Suck in your belly and press your sitting bones into the ground.
Inhale and lift your legs and arms. Lift all of your weight up and forward.
Bring the palms of the hands together. Press the big toe mounds together. Internally rotate the thighs and press the elbows toward each other.
Stay here for eight breaths. When you’re done, slowly exit the pose.
Watch the video with Kino for more details.
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