How to do Uttanpadasana: Steps & Health Benefits


Health benefits of Uttanpadasana include Prevents Acidity, Indigestion and Constipation, Cures Back Pain, Strengthens the Abdominal Organs, Improve the Function of Reproductive Organs

May 31, 2018


Uttanpadasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Raised Leg Pose. In Sanskrit Uttan mean Raised, Pad mean Leg and Asana mean Pose, so combine of all the words, it's pronounced as The Raised Leg Pose. Beside this, while doing Uttanpadasana our legs are raised in the air. 

Uttanpadasana has lots of health benefits, among that some of the health benefits of Uttanpadasana include Prevents Acidity, Indigestion and Constipation, Cures Back Pain, Strengthens the Abdominal Organs, Improve the Function of Reproductive Organs, Improve the Function of Digestive Systems, Increasing Blood Circulation Around the Body, Strengthens the Back, Hip and Thigh Muscles.

Before we go to do this asana, we should know for whom this Uttanpadasana is not recommended. Those who are suffering from severe back injury, abs pain, and recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision, For women, those who were Pregnant they should avoid Uttanpadasana for first few months, but they can do this asana by consulting with the doctor from the third trimester and women should not practice in days of periods.

How to do Uttanpadasana (The Raised Leg Pose):

  • To start this asana lie flat on your back on your yoga mat, breathe normally. Both your hands should be placed alongside of your body and your palm should be facing down word. 
  • Now inhale slowly and try to lift your leg from the floor and keep your leg at 45-60 degree angle from the floor. 
  • Your upper body should be parallel to the floor and try to keep your leg straight.
  • Hold in this position for some time at least for 15 to 20 seconds to feel pressure in lower abs.
  • For beginners, try to be in this position for 2 to 3 breaths.
  • To release from this position, breathe out and slowly lower your legs to the floor. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your abs hip, thigh, but as you practice more you can do this asana more easily.

Health Benefits of Uttanpadasana (The Raised Leg Pose):


Uttanpadasana Prevents Acidity, Indigestion and Constipation:

Different studies have been proven that regular practice of Uttanpadasana, can improve our bowel movement and helps to remove waste from our body, which is further very helpful to prevent various types of stomach related issues, such as acidity, indigestion and constipation. So those who have indigestion problem this asana is highly recommended for them. 

Uttanpadasana Cures Back Pain:

Different studies have been proven that, regular practice of Uttanpadasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and it’s also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Uttanpadasana Strengthens the Abdominal Organs:

Studies have been proven that, practicing of Uttanpadasana on a regular basis can improve the strength of the abdomen organ because while doing Uttanpadasana, it puts lots of pressure on abdomen organ, which helps in the production of stress hormones in that area that helps to stimulate our abdomen organ and it also improve the blood flow to the that region, which help to increase the strength of abdomen muscles.

Uttanpadasana Improve the Function of Reproductive Organs:

Studies have been proven that, practicing of Uttanpadasana on a regular basis can improve the function of reproductive organs, which helps in enhancing sexual performance because while doing Uttanpadasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance.

Uttanpadasana Improve the Function of Digestive Systems:

One of the best health benefits of Uttanpadasana is, it helps in improving the digestion. Different studies have been proven that Regular practice of Uttanpadasana can create a lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzymes that helps in digesting of food and helps to prevent constipation. So those who are poor digestion they can practice this asana on a regular basis for better results. 

Uttanpadasana Increasing Blood Circulation Around the Body:

Different studies have been proven that regular practice of Uttanpadasana can help to improve the blood flow, because when we are doing this exercise we are laying down on the floor and it put less pressure on our cardiovascular system, so blood flow will more and easier. 

Uttanpadasana Strengthens the Back, Hip and Thigh Muscles:

Different studies have been proven that regular practice of Uttanpadasana, can stretch your Back, Hip and Thigh Muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition, which helps them to strengthen and grow, so the regular practice of this asana also can help to prevent injury in Back, Hip and Thigh Muscles during exercise and other works. 

Health Benefits of Uttanpadasana