Uttana Padasana (Extended Foot Pose)
- Lie on your back keeping your legs straight. Keep your arms alongside the body with palms resting on the floor.
- Inhale slowly and deeply.
- Holding your breath, raise your legs twelve inches above the ground and remain in the position for about five seconds.
- While exhaling, lower your legs to the floor. Your breathing should be in synchrony with the movement of your legs.
In the initial stages you might need the help of your hands to raise the legs. Take care not to bend your knees while raising your legs. While practicing this asana, pressure will be felt at the lower abdomen.
Initially you can begin by raising only one leg at a time while practicing the yogasana. Do it alternatively with each leg. This will help reduce the strain. This posture is not recommended for people suffering from cardiovascular problems.
This posture is highly effective for gastrointestinal disorder and for other stomach disorders. It exercises the abdominal muscles and corrects the disorders of pancreas, intestines and the stomach. It also strengthens the spinal cord and activates the whole nervous system.
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