What Is Uttanpadasana (the raised leg pose), How To Do It, And Its Benefits?

Dec 20, 2023

What Is Uttanpadasana, Benifits of Uttanpadasana, health benefitsUttanpadasana,

What Is Uttanpadasana (the raised leg pose), How To Do It, And Its Benefits?

Uttanpadasana, also known as the raised leg pose. It is a traditional yoga asana in which the legs are extended straight above the ground at a 90° angle. This pose stretches muscles and bones of the abdomen including legs. Major benefits offered by uttanpadasana is improved digestion, stronger abdominal muscles, enhanced blood flow to the heart, relief from lower back pain, reduced varicose veins, and strengthened legs and hamstrings. 

It can be practiced in two variations:

Ek pada Uttanpadasana (one-leg raised pose) 

Dwi pad Uttanpadasana (two-legs raised pose)

To perform Uttanpadasana, start by lying on your back and gradually raise your legs at different angles while keeping your upper body relaxed.

Quick overview of this uttanpadasana blog

  • Uttanpadasana is an upward-facing pose in yoga.

  • It involves raising the legs straight above the ground at a 90° angle.

  • Benefits include: digestion, stronger abdominal muscles, enhanced blood flow to the heart, and relief from lower back pain.

  • There are two variations of Uttanpadasana: Ek pada (one-leg raised pose) and Dwi pad (two-legs raised pose).

  • To perform Uttanpadasana, lie on your back and gradually raise your legs while keeping your upper body relaxed.

Infographics of Uttanpadasana (the raised leg pose)

Understanding Uttanpadasana: Definition and Variations

Uttanpadasana, derived from the Sanskrit words "Uttana" meaning "raised" and "pada" meaning "leg," is a yoga pose that involves raising the legs straight above the floor. It is also known as the raised leg pose. This asana offers various benefits for the mind and body. Uttanpadasana can be practiced in two variations: Ek pada Uttanpadasana (one-leg raised pose) and Dwi pad Uttanpadasana (two-legs raised pose).

“Uttanpadasana is a powerful pose that helps strengthen the core, improve balance, and increase overall body awareness.”

In Ek pada Uttanpadasana, one leg is raised while the other leg remains grounded on the floor. This variation helps in improving balance and stability. On the other hand, Dwi pad Uttanpadasana involves raising both legs simultaneously, offering a more intense workout for the abs and lower body.

Practicing both variations of Uttanpadasana can enhance core strength, improve flexibility, and awaken the lower abdominal muscles. It is important to note that this pose might require practice and guidance to achieve the correct alignment and avoid strain or injury.

Benefits of Uttanpadasana:

  • Strengthens the abdominal muscles

  • Improves balance and stability

  • Enhances core strength

  • Increase blood flow to the heart 

  • Gives releif in varicose veins

  • Increases flexibility in the legs and hamstrings

  • Stimulates blood circulation

Difference between Ek padasana and Dwi padasana 

Ek pada Uttanpadasana Dwi pad Uttanpadasana
One leg raised, one leg grounded Both legs raised simultaneously
Enhances balance and stability Strengthens core muscles
Improves flexibility Awakens lower abdominal muscles
Improves digestion and relax back Improves digestion, gives relief in varicose veins and enhance body balance

How to Perform Uttanpadasana: Step-by-Step Instructions

  1. To perform Uttanpadasana, follow these step-by-step instructions:

  2. Lie down on your back with your legs extended and arms resting by your sides.

  3. Relax your entire body and take a few deep breaths to center yourself.

  4. Slowly raise both your legs together, keeping them straight and perpendicular to the ground.

  5. Engage your abdominal muscles and lift your legs further, bringing them to a 90° angle with the floor.

  6. Hold this position for a few breaths, avoid any strain or discomfort, allowing your body to adjust and find stability.

  7. When you're ready to release the pose, slowly lower your legs back to the starting position.

  8. Take a moment to rest and relax before moving on to your next yoga pose or ending your practice.

By following these step-by-step instructions, you can safely and effectively perform Uttanpadasana to experience its numerous benefits.

Also Read: What Is Matsyasana Yoga (Fish Pose) & How To Do It? A Comprehensive Guide to Benefits, Steps, and Precautions

Detailed Benefits of Uttanpadasana: 

Uttanpadasana, also known as the upward-facing pose or raised leg pose, offers several benefits that contribute to overall well-being. This yoga asana targets the abdominal muscles, providing an effective workout for your abs and lower abs. 

Let's explore the various benefits of Uttanpadasana in detail:

1. Strengthening the Core

One of the key benefits of Uttanpadasana is its ability to strengthen the core muscles. By raising your legs straight above the ground, you engage the abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis. This helps tone and strengthen your core, improving stability and posture.

2. Relief from Lower Back Pain

Uttanpadasana can provide relief from lower back pain by stretching and strengthening the muscles in the lower back. It helps improve flexibility and supports proper alignment of the spine, reducing discomfort and promoting better posture.

3. Enhanced Leg Strength

As you raise your legs in Uttanpadasana, you engage the muscles in your thighs, hamstrings, and calves. Regular practice of this asana can help strengthen these muscles, improving leg stability and endurance.

4. Improved Digestion

Uttanpadasana stimulates the digestive system by massaging the abdominal area. This can help improve digestion and treat issues such as bloating and constipation. It also stimulates the organs in the abdomen, enhancing their functioning.

5. Toned Abdominal Muscles

By consistently practicing Uttanpadasana, you can achieve toned abdominal muscles. This asana targets the abs and lower abs, helping you achieve a flatter and more defined stomach

6. Increased Blood Flow to the Heart

Raising your legs in Uttanpadasana promotes blood circulation from the lower body back to the heart. This can help improve cardiovascular health and reduce the risk of varicose veins.
By incorporating Uttanpadasana into your yoga routine, you can experience these benefits and strengthen your body, relieve lower back pain, improve leg strength, and enhance overall well-being.

Precautions and Contraindications of Uttanpadasana

While practicing Uttanpadasana can be beneficial for most individuals, it is important to take certain precautions and be aware of the contraindications associated with this pose. By understanding these precautions, you can ensure a safe and effective practice.


  1. Avoid practicing Uttanpadasana during pregnancy: This pose puts pressure on the abdominal area, which may not be suitable for pregnant women. It is always advised to consult your gyneacologist before attempting any yoga pose during pregnancy.

  2. If you have lower back issues: Uttanpadasana involves lifting the legs off the ground, which requires strength from the lower back. If you have a history of lower back pain or injuries, it is important to approach this pose with caution and seek guidance from a qualified yoga instructor.

  3. Do not force the legs to straighten: It is essential to listen to your body and avoid forcing the legs to straighten if it causes discomfort or pain. Gradually work on increasing the flexibility of your hamstrings and leg muscles over time.

  4. Take care if you have high blood pressure: Uttanpadasana may temporarily increase blood pressure due to the inverted position. If you have high blood pressure or any cardiovascular conditions, practice this pose under the guidance of a knowledgeable yoga teacher


  • Avoid Uttanpadasana if you have recent abdominal surgeries: Individuals who have undergone abdominal surgeries, such as hernia repair or cesarean section, should avoid practicing this pose until they have fully healed.

  • Do not practice Uttanpadasana if you have a herniated disc: This pose puts pressure on the lower back, and individuals with a herniated disc or any severe spinal conditions should avoid this pose to prevent further injury.

  • Take caution if you have glaucoma or retinal issues: As the pose involves an inverted position, it can increase pressure in the eyes. Individuals with glaucoma or retinal issues should refrain from practicing Uttanpadasana.

Spiritual and Therapeutic Aspects of Uttanpadasana

Aside from its physical benefits, Uttanpadasana also offers spiritual and therapeutic advantages. This yoga pose encourages a deep mind-body connection and promotes inner calmness and mental clarity. 
By incorporating Uttanpadasana into your practice, you can experience the following spiritual and therapeutic benefits:

Spiritual Benefits:

  • Improved Focus: Uttanpadasana requires concentration and mindfulness, allowing you to cultivate a greater sense of focus both on and off the yoga mat.

  • Better Meditative State: Through the practice of Uttanpadasana, you can develop a heightened sense of self-awareness, fostering a deeper understanding of your body, mind, and emotions. It helps you to meditate better.

  • Connection to Higher Self: Uttanpadasana helps promote a connection to your higher self or spiritual essence, providing a pathway for self-discovery and growth.

Therapeutic Benefits:

  • Relief from Stress and Anxiety: Practicing Uttanpadasana can help alleviate stress and anxiety by calming the mind, reducing tension in the body, and promoting relaxation.

  • Improved Digestion and Detoxification: Uttanpadasana stimulates the digestive organs, aiding in digestion and supporting detoxification processes in the body.

  • To get rid of Fatigueness: By increasing blood flow and energy circulation, Uttanpadasana can help reduce fatigue, leaving you feeling rejuvenated and invigorated.

Physical Benefits Spiritual Benefits Therapeutic Benefits
Improved digestion and relief back issues Enhanced focus Relief from stress and anxiety
Stronger abdominal muscles and Strengthened legs Heightened self-awareness Treats Indigestion, constipation and  does detoxification
Enhanced blood flow to the heart and reduce varicose veins Connection to higher self Reduction in fatigue body

Also Read: What Is Dhanurasana Yoga (Bow Pose), How To Do It And Its Benefits?


Uttanpadasana yoga pose is a traditional yoga asana that offers numerous benefits for your overall well-being. “Uttanpadasana not only strengthens the physical body but also nurtures the spiritual and emotional aspects of our being, providing a holistic approach to wellness”

Regular practice of Uttanpadasana can be particularly beneficial for those seeking to tone and strengthen their abs. This pose engages the core, targeting the lower abs specifically, making it an effective yoga exercise for developing a stronger and more defined midsection.

When practicing Uttanpadasana, it is important to remember that it should be done under proper guidance and with caution. If you have any health concerns or pre-existing conditions, it is recommended to consult a qualified doctor before incorporating this asana into your yoga practice.

With its wide-ranging benefits and accessibility for practitioners of different skill levels, Uttanpadasana is a valuable addition to any yoga routine. By dedicating time and effort to practice this pose regularly, you can experience the physical and mental rewards that come with engaging in this ancient yogic practice.

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