Raised Legs Pose, also known as Padotthanasana in Sanskrit, is a yoga posture that strengthens the abdominal muscles, hips, and legs while also increasing flexibility in the hamstrings and lower back. This posture is also beneficial for improving digestion and stimulating the abdominal organs.
Overview
| English Name | Raised Legs Pose in Yoga |
| Sanskrit Name | Padotthanasana |
| Hindi | पदोत्थानासन |
| Meaning | Padotthanasana is a Sanskrit word that is composed of two words, “Pada” meaning “foot” and “Uttana” meaning “stretching out” or “intense stretch”. Hence, the literal meaning of Padotthanasana is “intense stretching of the feet”. |
| Base position | Lying down |
| Repetitions | 10 |
| Body Part | Abdomen, Hamstrings |
| Category | Pawanmuktasana series 2 |
| Category (English) | Digestive And Abdominal Poses |
| Benefits | Strengthens the abdominal muscles, hips, and legs. Increases flexibility in the hamstrings and lower back |
Raised Legs Pose in Yoga (Padotthanasana) – Steps
Stage I : Lie in the starting position with the palms flat on the floor.
- Inhale and raise the right leg as high as is comfortable, keeping it straight and the foot relaxed.
- The left leg should remain straight and in contact with the floor.
- Hold the posture for 3 to 5 seconds while retaining the breath.
- Exhale and slowly lower the leg to the floor.
- This is one round.
- Practise 10 rounds with the right leg and then 10 rounds with the left leg.
- If the back is weak, the left leg can be bent so that the foot is flat on the floor and the knee is up.
Stage 2: This may be repeated raising both legs together, but do not strain.
- Be aware that this is a more strenuous practice.
- Do not lift the buttocks off the floor.
- Breathing: Inhale in the starting position. Hold the breath in while raising the legs.
- Exhale while lowering the legs.
- Awareness: On the stretch in the legs, the muscular effort in the back and abdomen, and synchronizing the movement
- with the breath.
Breathing Pattern While Doing Raised Legs Pose in Yoga – Padotthanasana
- Inhale while raising the leg(s). Hold the posture and the breath.
- Exhale while lowering the leg(s).
- Awareness: On the stretch in the legs and synchronizing the movement with the breath.
Benefits of Raised Legs Pose in Yoga – Padotthanasana
This asana strengthens the abdominal muscles and massages the organs. It strengthens the digestive system, lower back, pelvic and perineal muscles and helps correct prolapse. Following are list of benefits of Padotthanasana
- Strengthens the abdominal muscles: This posture strengthens the abdominal muscles, which can improve posture, balance, and stability.
- Tones the hips and legs: Padotthanasana engages the hip and leg muscles, helping to tone and strengthen them.
- Increases flexibility: This posture stretches the hamstrings and lower back, improving overall flexibility and reducing the risk of injury.
- Improves digestion: Padotthanasana can help to stimulate the digestive system, aiding in the digestion and elimination of waste.
- Reduces stress and anxiety: This posture can be relaxing and calming, helping to reduce stress and anxiety levels.
- Enhances blood circulation: When the legs are lifted up, blood flow to the upper body is increased, which can improve overall blood circulation.
- Calms the mind: The concentration required to hold this posture can help to calm the mind and improve focus.
Precautions While Doing Raised Legs Pose in Yoga – Padotthanasana
Not to be performed by persons sufferring from high blood pressure or serious back conditions such as sciatica and slipped disc.