 |
|
 |
| 1. |
Lie
on your back. |
| 2. |
Do
your feet together. |
| 3. |
Place
palms facing down to the floor at your side 4 to 6 inches away
from the trunk. |
 |
|
| 1. |
While
inhaling, lift both legs to 30 degrees. |
| 2. |
Hold
your breath in the posture as much as you can. |
| 3. |
While
exhaling, brings your legs down to the floor without bending
your knees. |
| 4. |
Again
inhale and raise the legs to 60 degrees. |
| 5. |
Retain
the breath for a while. |
| 6. |
While
exhaling bring the legs down to the ground. |
| 7. |
Ardha-Uttanapadasana
can be performed in the same manner, by lifting one leg at a
time. |
| |
|
 |
|
| |
Repeat
up to three times for up to five minutes, and then increase
as convenient. |
 |
| 1. |
Be
careful to keep your legs straight during lifting and bringing
your legs down. |
| 2. |
Avoid
sudden or jolting motions when lifting or lowering your legs
down. |
| 3. |
This
posture is not recommended for a person who suffers from high
blood pressure, backache or any heart related problems. |
 |
| |
This
posture reduces obesity and abdominal disorders, and increases
the speed of blood circulation in the body. It is good for constipation. |
Uttanapadasana
(Leg raising posture)
