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Raised Legs Pose in Yoga - Padotthanasana, how to do Raised Legs Pose in Yoga - Padotthanasana, benefits of Raised Legs Pose in Yoga - Padotthanasana, and precautions

Raised Legs Pose in Yoga – Padotthanasana

Raised Legs Pose in Yoga also known as Padotthanasana is a part of Pawanmuktasana series II. The Pawanmuktasana series II contains digestive/abdominal poses. These are excellent for people with indigestion, constipation, acidity, excess wind or gas, lack of appetite, diabetes, disorders of the reproductive systems, and varicose veins. The digestive and abdominal poses (pawanmuktasana – 2) also help in eliminating energy blockages in the abdominal area. 

How To Do Raised Legs Pose in Yoga – Padotthanasana

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.

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.

Pawanmuktasana Part II – Digestive / Abdominal Poses in Yoga

Raised Legs Pose in Yoga - Padotthanasana is a part of the Pawanmuktasana Series II. The series corresponds to the Digestive/Abdominal poses in Yoga. They are a group of asanas concerned specifically with strengthening the digestive system. This is the second part of the Pawanmuktasana Series 1,2,3. These are excellent for people with indigestion, constipation, acidity, excess wind or gas, lack of appetite, diabetes, disorders of the reproductive systems, and varicose veins. The digestive and abdominal poses (pawanmuktasana – 2) also help in eliminating energy blockages in the abdominal area. The sequence for Digestive and Abdominal Poses in Yoga – Pawanmuktasana Part 2 is as important as it is form any other yoga poses or technique. The following is the recommended sequence.

  1. Raised Legs Pose – Padotthanasana
  2. Leg rotation – Padchakrasana
  3. Cycling in yoga – Pada Sanchalanasana
  4. Leg lock pose – Supta pawanmuktasana
  5. Rocking and rolling in yoga – Jhulana Lurhakanasana
  6. Sleeping abdominal stretch pose – Supta Udarakarshanasana
  7. Universal spinal twist – Shava Udarakarshanasana
  8. Boat pose – Naukasana

We hope you found this article on Raised Legs Pose in Yoga - Padotthanasana useful. This is intended to give you a detailed information on Raised Legs Pose in Yoga - Padotthanasana, how to do Raised Legs Pose in Yoga - Padotthanasana, including its benefits, and precautions.

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