Yoga

FM Bureau | 10-September-2013

Raised Foot Pose  (Uttanpadasana)

• Begin this pose by coming to a supine position with your back on the ground. Both your feet and knees should be kept together and your breathing should be normal.
• While breathing out, let your back arch by lifting your chin up and turning your head back till the crown of your head is on the floor. You can use your hands to move your head backward if necessary. Keep your arms on your sides and breathe normally.
• Stretch your back and take a deep breath. Then simultaneously lift both your legs to a 50-degree angle from the ground.
• Now lift your arms up and keep them parallel to the ground and above your torso. Make sure that both your legs and arms are kept straight and not bent at the elbows or knees. Continue breathing normally. At this point, only the crown of your head and your buttocks will bear the weight of your body.
• To get out of this pose take a deep breath and bring both your legs and arms down to the ground. Bring your back down to the floor, make your body straight and relax. Rest for a little while and repeat the steps. You can practice five rounds of this pose.

• Helps to correct back problems.
• Helps improve the circulation of blood to the lymph nodes and joints.
• Improves the functioning of the digestive system and provide relief to problems of indigestion and other stomach-related disorders.

• Stand straight with both your hands high up in the air. Feel the stretch in both your arms and your torso.
• Shift your weight slowly to your left leg, planting it firmly on the floor.
• Take in a deep breath and bend your right knee. With your right hand, hold your right ankle and draw the right foot upwards.
• Place the sole of your right foot against the inner part of the left thigh and press the foot’s heel into the inner part of the left groin. Keep the toes of the right foot pointing to the floor.
• Ensure that your pelvis is straight and its centre is directly over the firmly planted left foot. Rest your hands around the pelvic rims.
• Stretch your torso as if you are lengthening your tailbone and press the right foot into the left thigh while resisting the pressure from the outer part of the left leg.
• Bring your hands in front of the chest, folding them in the Anjali mudra.
• Remain in this pose for a few minutes and breathe deeply. Now begin to unfold slowly and come into the mountain pose.
• Repeat withthe legs reversed.

• Stand up straight in the Tadasana or the mountain pose.
• Inhale and raise your arms to the sky. Clasp your hands with your index fingers pointing up to the sky. Your biceps should be close to your ears and your chin should be up and back straight.
• Step forward with your right foot.
• Now slowly transfer all your weight onto your right foot as you begin to lift your left foot off the floor. Focus on keeping your spine straight at all times.
• Continue to raise your left leg straight into the air behind you as you bend forward to form a Tee with your outstretched arms and left straight leg.
• Hold this posture for a few seconds.
• Slowly come back to the Tadasana.
• Repeat this process on the other side by stepping your left leg forward.

• Improves your sense of balance.
• Helps to provide a gentle stretch to the entire spinal column.
• As this pose elevates your heart rate, it also helps you burn a lot of calories.
• It also helps you to increase your stamina and endurance.

Share this Post: