Uttanpadasana for Tummy Reduction
October 16, 2009
What is Uttanpadasana?
‘Ut’ means u or to lift, ‘tan’ means to stretch, pad’ is leg, and ‘asana’ is yoga posture. This is a simple yoga posture which incorporates a leg raise, and is used as a tummy reduction exercise. It can be translated to mean a Raised Foot Pose.
Sometimes, it is also referred to as the Dwipadasana, since both legs are raised (‘dwi’ means two and ‘pada’ means legs)
Step by step sequence: This yoga pose for tummy reduction is a simple posture which you perform lying down. You may use a yoga mat or a carpet for greater comfort.
- Lie down flat on your back, keeping your knees and feet together. Keep your arms by your side on the floor, palms facing downward. Breathe normally.
- Exhale. Keeping your legs absolutely straight, raise both legs together until they are at an angle of at least 40 to 50 degrees from the floor. Keep inhaling and exhaling evenly, and try to raise your legs further till they are at 90 degrees. Your toes should point up toward the ceiling.
- Hold up your legs for as long as you can, keeping your head straight and your eyes fixed on your toes. Do not bend either your arms or your legs. Let your palms rest comfortably on the floor. Your buttocks and back should rest on the ground. Take care not to bend your knees.
- Do not strain yourself. Release the pose as soon as you feel some strain.
- To release the pose, exhale, and lower your feet to the floor. Rest for some time and repeat. With practice you will be able to hold up your legs for a longer time.
- This classic supine yoga pose is excellent for tummy reduction.
- The abdominal muscles get toned, externally and internally, thus improving the working of the inner organs like the intestines, pancreas and liver. This benefits those suffering from indigestion, constipation and diabetes.
- Blood circulation improves when the legs are raised vertically.
- The spine is stretched and toned, thus helping to correct back pain or other back problems.
- Raising the legs also strengthens the muscles of the buttocks, hips and waist.
Contraindications: If you are suffering from a spinal injury or muscle pull in the back, it is best to avoid this pose. Also those with high pressure should practice it with great care.
Always consult a yoga expert before starting the pose and perform it under guidance.