{"id":5123,"date":"2022-08-18T07:00:20","date_gmt":"2022-08-18T11:00:20","guid":{"rendered":"https:\/\/omstars.com\/blog\/?p=5123"},"modified":"2023-02-21T19:53:58","modified_gmt":"2023-02-22T00:53:58","slug":"how-to-do-uttana-padasana-raised-leg-pose","status":"publish","type":"post","link":"https:\/\/omstars.com\/blog\/pose-tutorials\/how-to-do-uttana-padasana-raised-leg-pose\/","title":{"rendered":"How to do Uttana Padasana (Raised Leg Pose)"},"content":{"rendered":"<p>So you want to know how to do uttana padasana or raised leg pose. Well, you&#8217;ve come to the right place. In this post, you&#8217;ll learn about the benefits and contraindications of the pose, and you&#8217;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.<\/p>\n<p>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&#8217;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&#8217;re not dumping weight into your head. Instead, you&#8217;ll be lifting through the chest and core.<\/p>\n<p>Before going into more detail about <a href=\"https:\/\/omstars.com\/30-in-30-One-Month-Practice-Commitment\/Day-10-Parsvottonasana-and-uttana-padasana\">how to do raised leg pose<\/a>, let&#8217;s look at its benefits and contraindications.<\/p>\n<h2>Benefits of uttana padasana<\/h2>\n<ul>\n<li>Strengthens the spine<\/li>\n<li>Improves spinal flexibility<\/li>\n<li>Tones the abdominals<\/li>\n<li>Strengthens the legs and hips<\/li>\n<li>Stretches the shoulders<\/li>\n<li>Boosts your energy<\/li>\n<\/ul>\n<h2>Contraindications of uttana padasana<\/h2>\n<p>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:<\/p>\n<ul>\n<li>Back pain or back injury<\/li>\n<li>Neck problems<\/li>\n<li>High or low blood pressure<\/li>\n<li>Injury of the pelvis<\/li>\n<li>Severe spondylitis<\/li>\n<\/ul>\n<p>You should also avoid the pose if you are pregnant.<\/p>\n<h2>How to do Uttana Padasana (Raised Leg Pose)<\/h2>\n<p>Lay down on your mat.<\/p>\n<p>Bend your elbows and lift through the core, arching your back and bringing your spine into extension.<\/p>\n<p>The top of your head is on the ground, so your neck is also in extension.<\/p>\n<p>Don&#8217;t dump weight into your head and neck. Instead, lift through the core to raise your spine off the floor.<\/p>\n<p>Suck in your belly and press your sitting bones into the ground.<\/p>\n<p>Inhale and lift your legs and arms. Lift all of your weight up and forward.<\/p>\n<p>Bring the palms of the hands together. Press the big toe mounds together. Internally rotate the thighs and press the elbows toward each other.<\/p>\n<p>Stay here for eight breaths. When you&#8217;re done, slowly exit the pose.<\/p>\n<p>Watch the video with Kino for more details.<\/p>\n<p><iframe title=\"YouTube video player\" data-src=\"https:\/\/www.youtube.com\/embed\/yLBcBy5eS2k\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/p>\n<p>Do you want more yoga classes like this?\u00a0<a href=\"https:\/\/omstars.com\/free-trial\/\">Sign up for a free trial with Omstars to get started.\u00a0<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>So you want to know how to do uttana padasana or raised leg pose. Well, you&#8217;ve come to the right place. In this post, you&#8217;ll learn about the benefits and contraindications of the pose, and you&#8217;ll get step-by-step instructions teaching you how to do raised leg pose. At the end of this post, there are &#8230;<\/p>\n","protected":false},"author":8,"featured_media":5124,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1454],"tags":[1411,1410,358,1287,359,1256,1221],"class_list":["post-5123","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pose-tutorials","tag-raised-leg-pose","tag-uttana-padasana","tag-yoga-pose-breakdown","tag-yoga-pose-how-to","tag-yoga-pose-tips","tag-yoga-pose-tutorial","tag-yoga-pose-tutorials"],"featured_image_src":"https:\/\/omstars.com\/blog\/wp-content\/uploads\/2022\/08\/How-to-do-Uttana-Padasana.png","_links":{"self":[{"href":"https:\/\/omstars.com\/blog\/wp-json\/wp\/v2\/posts\/5123","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/omstars.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/omstars.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/omstars.com\/blog\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/omstars.com\/blog\/wp-json\/wp\/v2\/comments?post=5123"}],"version-history":[{"count":1,"href":"https:\/\/omstars.com\/blog\/wp-json\/wp\/v2\/posts\/5123\/revisions"}],"predecessor-version":[{"id":5125,"href":"https:\/\/omstars.com\/blog\/wp-json\/wp\/v2\/posts\/5123\/revisions\/5125"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/omstars.com\/blog\/wp-json\/wp\/v2\/media\/5124"}],"wp:attachment":[{"href":"https:\/\/omstars.com\/blog\/wp-json\/wp\/v2\/media?parent=5123"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/omstars.com\/blog\/wp-json\/wp\/v2\/categories?post=5123"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/omstars.com\/blog\/wp-json\/wp\/v2\/tags?post=5123"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}