Uttana Padasana
Raised Legs Pose · ఉత్తాన పాదాసనం
🧘Picture coming soon
Intermediate Supine asanas · వెల్లకిలా పడుకుని చేసే ఆసనాలు
⏱ Hold / repeat: 10–20 seconds · 👧 not for children · 👵 seniors: choose an easier version
How to do it
- Lie on the back, arms by the sides.
- Breathing in, lift both straight legs to about 30°.
- Keep the lower back on the floor.
- Breathe; lower slowly.
🌬️ Breathing: Steady breathing; do not hold.
✅ Benefits
- Strengthens the abdominal muscles
❌ Common mistakes
- Lower back arching off the floor
- Holding the breath
⚠️ Avoid it, or take care, if
- Lower-back pain
- Pregnancy
- High blood pressure
- Hernia
🪑 Easier versions
- One leg at a time, other knee bent
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Supine asanas
Pawanmuktasana Supta Padangusthasana Jathara Parivartanasana
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
