Uttanapadasana

"Uttana" refers to something which is raised and "Pada" refers to feet in Sanskrit, hence the name Uttanapadasana. This asana is very useful for removing the excess fat of the body. In Uttanapadasana both the legs are to be lifted and lowered together.

Technique :

• Lie flat on the back. Keep the arms by the side of the body. Keep the heels and the feet together.
• While inhaling , lift both legs to 30 degrees. Hold your breath in the posture as much as you can.
• While exhaling, brings your legs down to the floor without bending your knees.
• Again inhale and raise the legs to 45-50 degrees. Remain the breath for a while.
• Retain this position for 6 to 8 seconds. Hold the breath.
• Take rest for 6 to8 seconds and repeat the same.
• In the beginning, practice this asana four time a day and gradually increase it to 5 or 6 times a day.

Caution :

• Be careful to keep your legs straight during lifting and bringing your legs down.
• In the beginning take help of hands to raise the legs.
• High pressure and stretching is felt on the lower abdomen, practice according to capacity.
• All kind of jerks should be avoided.
• Take care that the full length of you back is resting on the floor and yourshoulders and neck are relaxed.

Benefits of Uttanapadasana :

• This asana gives sufficient exercise to every muscle of the abdomen. The abdominal muscles are strengthened and the digestive system functions efficiently.
• This asana reduces the fat in the body.
• It tones up the pancreas and indigestion and constipation.
• It rejuvenates the spinal nerves and the brain cells, strengthens the muscles and activates them. Balances thyroid activity by bringing a healthy supply of blood to the area.
• This asana is a good remedy for piles in the initial stage.
• This asana cures hiccough, pain in the thighs, belching and helps expelling the wind at the anus.
• Reduces the irritability and calms down the mind.
• This asana is helpful to those who suffer from backache and pains of the loins and thighs.

Contraindication : People having lumber spondilitis, high blood pressure, any heart disease, back injury, undergone any type of abdominal surgery should avoid this asana.