Uttanapadasana

This is a traditional posture. It can be viewed as first stage of Viparitakarani-Sarvangasana-Halasana.

Technique :-

  1. Take supine position with legs together, hands together by the side of the body. Palm resting on the ground.

  2. Raise both the legs together slowly upto 30° angle.

  3. After few seconds, raise further upto 45° angle.

  4. After few seconds, raise upto 60 degree angle and maintain it there for few seconds.

  5. While returning, stop at 45° or 30° angle.

  6. Finally, bring both the legs on the ground.

Remember :-
  1. High pressure and stretching is felt on the lower abdomen, hence, practice according to capacity.

  2. In the beginning take help of hands to raise the legs.

  3. While raising do not bend legs at the knees.

Benefits and Limitations :-
  1. This Asana is very beneficial for those suffering from diabetes, constipation, indigestion and nervous weakness.

  2. People suffering from lumbar spondilitis and muscle pull should not practice it.


Svastikasana | Uttanapadasana | Bhujangasana | Ardha-Padmasana | Ukatasana Ardha-Salabhasana | Padhastasana | Tadasana | Dhanurasana - 1 |
| Dhanurasana - 2 | Naukasana | Vajrasana | VakrasanaSupta-Vajrasana | Gomukhasana | Savasana | Viparitakarani | Ardha-Matsyendrasana |
| Sirasana | Pascimottanasana | Ugrasana | Konasana | Trikonasana | Halasana Samasana | Uttanamandukasana | Bhadrasana |
| Akarana-Dhanurasana | Mayurasana | Simhasana | Padmasana | Vakasana | Ujjayi Pranayama | Padmasana (Baddha) | Tolangulasana |
| Anuloma-Viloma | Parvatasana | Yogamudra Salabhasana | Makarasana | Makarasana - 2 | Uddiyana Bandha | Matsyasana | Vrksasana | Kapalabhati |
| Cakrasana - 1| Cakrasana - 2 | Jalandhara Bandha | Nauli | AgnisaraGomukhasana (Baddhahasta)Viparitakarani (Saravangasana) |