Uttanpadasan

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Uttanpadasan

This asana is to be performed while sleeping on the back

Basic position :

Sleep on the back and keep both the hands near the knees. Keep both the legs nearer to each other and make them straight from the knees. let the palms of the hands be facing the ground

Method :


  • While breathing in, lift both the legs upward up to 30 degree keeping them together and straight from the knees. Then withhold the breath and keep this position for the time you can hold it comfortably. while taking the legs upward, take the hands from to back side. put them on the ground. this is the complete position of asana at 30 degree.
  • While exhaling put the legs on the ground. bring the hands from the back to upward and put them on the ground near the legs.
  • In the same position take the legs upward at 60 degree and hold breath. take the hands from the front to back side and put them on the ground. then withhold the breath and keep this position for the time you can hold it comfortably. this is the complete position of the asana at 60 degree.
  • While exhaling put the legs on the ground. bring the hands from the back to upward and put them on the ground near the legs.

Points to be kept in mind :

  • Do not take the legs upward with a jerk. while bringing the legs down, see that the heels do not collide with the ground.
  • Those who are having pain in the back and a slip-disc problem should perform this asan under expert guidance.

Benefits :

  • Digestion power improves.
  • The tissues of the legs become strong.
  • This asana is useful for the trouble in the neval.
  • Saman pran becomes steady.

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