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Uttanpadasana (both legs)

Postures > Supine > Uttanpadasana (both legs)

Posture

In this asana both the legs are raised upwards and so is called 'dwipada' (both legs) uttanpadasana.

Pre position

Supine position

Procedure

1. Exhale and inhaling start raising both the legs upward and stop when they make angle of 90 degree with the floor.
2. Keep the sight at the toes of the feet.
3. Continue normal breathing and try to maintain the posture steady.

Position

While raising the legs, it is necessary that the legs be kept straight and close together. Keep the toes together and stretched towards sky.

Releasing

Inhale and exhaling, bring both the legs down, back on to the floor.

Duration

Though this asana appears to be simple, it is difficult to maintain the posture. To start with try to maintain this for 5 to 10 seconds. Do not take unnecessary strain, if you feel uncomfortable then release the posture immediately.

Internal effects

In this asana, thigh muscles and stomach muscles are stretched. The strain reaches inner organs like small intestines, enzyme producing glands and other organs and helps increases their capacity. The vertical position of the legs help improve the blood circulation.

Precaution

One should avoid movement of legs with jerk or speed. The movements should be controlled otherwise this asana can strain muscles.