Ekapada uttanasana

This asana gives sufficient exercise to the abdominal muscles. This asana is to be performed with one leg at a time and then changing it to the other leg.

Technique :

• Lie on the back. Keep the heels together. Put the hands on the floor by the side of the body.
• Stretch one of the feet forward and loosen the other leg. Inhale slowly.
• Slowly lift the tight leg up. Hold the breath.
• Remain in this position for six to eight seconds. Then slowly lower the leg without jerk and exhale.
• Take rest for six to eight seconds and practice this exercise with the other leg.
• In the beginning, this asana should be practiced four times with each leg. After practice, one can practice this asana six times with each leg.

Cautions :

• Keep your leg straight.
• Practice according capacity.
• All kind of jerks should be avoided.

Benefits of this asana :

• This asana cures indigestion, gas-trouble and intestinal disorders.
• It reduces abdominal obesity.
• This asana relieves stomach pains and tones up the liver, the spleen and the kidneys.
• It relieves pain during menstrual periods.
• It has a beneficial effect on the upper part of the body (thorax). It strengthens the lungs.
• It removes swelling in the legs, tones up the blood circulation in the legs and relieves pain in the knees and the lower parts of the legs.

Contra indication : back injury, spondilitis, abdominal surgery done, heart disease.