Variations (2)
Uttana Padasana
उत्तानपादासन
Uttana Padasana strengthens the core muscles and improves abdominal strength. This pose involves lifting both legs off the ground while lying on the back, engaging the abdominal muscles to maintain stability.
Anatomy Involved
Benefits
- Strengthens core muscles
- Improves abdominal strength
- Tones the abdominal organs
- Can improve digestion
- Strengthens hip flexors
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Lower back pain
- Severe abdominal pain
- Pregnancy
- Neck pain
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Bend knees, keep feet on floor, lift one leg at a time, or use hands under lower back for support.
neck pain
Keep head on the floor, or support head with a blanket.
strength
Lift legs only partially or one leg at a time.
Target Areas
Practice Flow
About this Pose
Uttana Padasana strengthens the core muscles and improves abdominal strength. This pose involves lifting both legs off the ground while lying on the back, engaging the abdominal muscles to maintain stability.
How to Practice
1. Lie on your back with your legs straight and arms by your sides, palms facing down.
2. Inhale, engaging your abdominal muscles.
3. Exhale, slowly raise both legs to a 30-degree angle, keeping them straight.
4. Keep your legs straight and do not bend your knees.
5. Maintain active abdominal muscles and press your lower back into the floor.
3 more steps remaining
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Frequently Asked Questions
Common questions about Uttana Padasana
What is Uttana Padasana?
Uttana Padasana strengthens the core muscles and improves abdominal strength. This pose involves lifting both legs off the ground while lying on the back, engaging the abdominal muscles to maintain stability.
What are the benefits of Uttana Padasana?
Strengthens core muscles. Improves abdominal strength. Tones the abdominal organs. Can improve digestion. Strengthens hip flexors.
Who should avoid Uttana Padasana?
Avoid this pose if you have: Lower back pain, Severe abdominal pain, Pregnancy, Neck pain.
How many steps are in Uttana Padasana?
Uttana Padasana is practiced in 8 steps. Lie on your back with your legs straight and arms by your sides, palms facing down.
Is Uttana Padasana suitable for beginners?
Yes, Uttana Padasana is a beginner-friendly pose suitable for all levels.
What conditions does Uttana Padasana help with?
Uttana Padasana is therapeutic for: strength, digestive problems, posture correction, weight loss.
What poses should I do before Uttana Padasana?
Prepare with: Supta Tadasana, Apanasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Uttana Padasana with other poses