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23 Sep 2023




by Kaivalyadhama Yoga Institute

Uttanpadasana is an upward-facing yogasana. In this asana, your legs are extended straight above the ground and held at a 90 degree angle.

Take the supine position with the legs together and hands by the side of the body. Palms should be resting on the ground facing downward.
Slowly, without bending your knees, raise both legs together up to a 30 degree angle.
Holding this position for a few seconds, further raise the legs up to a 45 degree angle.
Again raise the legs up to a 60 degree angle. Maintain this position for some time
Slowly return and stop at either a 45 degree or 30 degree angle. Hold your legs here for a few seconds.
Finally, bring both legs on the ground.


This posture involves high pressure and stretching of the lower abdomen. Hence, it is important to practice according to one’s own capacity.
Beginners can take the help of their hands to raise the legs.
Do not bend your legs at the knees while raising or lowering them.

Benefits and Limitations:-

This asana is very beneficial for those suffering from diabetes, constipation, indigestion and weakness of the nervous system.
People suffering from lumbar spondylosis and pulled muscles should not practice it.

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