Asana
Uttanapadasana
Uttāna means raised-upward, Pāda means leg and āsana means posture.
In this āsana, the legs are raised upward in supine position, hence the name.
Method
Place your blanket or your yoga mat on the surface.
Lie comfortably on the ground with legs stretched out.
Hands should be placed by the sides.
While inhaling, slowly raise both the legs without bending them at the knees and bring them to 30 angle with the ground.
Maintain the position for 10-30 seconds with normal breathing.
Exhale, slowly bring both the legs down and place them on the ground.
Now relax in Śavāsana
Benefits
This āsana brings stability in the body.
This āsana relives stress, reduces abdominal fat and relives constipation.
It balances the navel centre (Nābhi, Maṇipuracakra).
It is helpful in relieving abdominal pain, flatulence, indigestion and diarrhea.
It strengthens the abdominal and pelvic floor muscles.
Effective in overcoming depression and anxiety.
Cautions
Those who have undergone abdominal surgery should avoid this āsana for 4-5 months.
Those who suffer from hernia, ulcers should not practice this āsana.
Avoid this Asana in case of dizziness.
People with hypertension and back pain shall practice it with one leg alternatively without holding the breath.