उत्तानपादासन भिन्नता

Back Injury / Back Pain

Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.

Bend the knees and place feet flat on the floor to protect the lumbar spine; slide a folded blanket under the lower back if needed.

Sciatica

Certain hip stretches and forward bends pull on the sciatic nerve, temporarily increasing radiating pain down the leg.

Place a rolled blanket under the affected-side knee; avoid any position that sends pain down the leg.

Pregnancy

Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.

After the first trimester, avoid lying flat on the back; elevate the torso on a bolster or lie on the left side instead.

Recent Surgery

Surgical wounds and healing tissues need time before being subjected to the mechanical stress of yoga postures.

Wait for full medical clearance from your surgeon; begin with gentle breath work and progress only as healing allows.