Uttanpadasana – The Raised Foot Pose 




Uttanpadasana (Raised Foot Pose) is a classic pose that is performed in the lying down – supine position. The meaning of ‘uttanpad’ is to lift and stretch and the leg. Uttanpadasana is highly recommended for stomach abs. People for flat stomach and for strong abs love this exercise. It is good for strengthening the abdominal muscles. It is also sometimes called Dwipadasana which means two legs. Pavanmuktasana should be done as its sequel. 


Physical Benefits

  • Cures stomach disorders like acidity, indigestion and constipation
  • Strengthens the abdominal organs.
  • It tones and strengthens the pelvis, hips, lower back, abdomen, legs and also the perineum muscles.
  • It removes pain in legs.
  • Good for diabetes patients.
  • Improve the function of digestive systems.
  • Help to reduce weight in the abdomen area, thighs and hips.
  • Excellent for 6 packs abs.
  • Improve the function of reproductive organs.
  • It is recommended for women who have given birth recently and want to reduce weight without doing too much exercise.
  • Pregnant women can practice this pose carefully in the third trimester against back pain. If you find it difficult to lift your legs up you can perform this posture against a wall and relax the back.
  • It stimulates the second chakra.
  • It works on improving sexuality and balances the hormones.



  • Lie down on the back and stretch both the legs.
  • Knees, heels, and big toes of both the legs should touch one another.
  • Keep both hands by the side and lift your feet up to one foot (45 degrees).
  • Withhold the breath and hold this posture for some time (15-20 sec) to feel pressure in lower abs.
  • Then while releasing the breath gradually bring back the feet and the head on the ground.
  • This asana can be done 2 to 5 times.



  • People with lower backaches and high blood pressure should practice this pose with caution.
  • Individuals recovering from an injury to the spine should perform this asana lifting one leg at a time.
  • But avoid practicing it if you experience any cramps or belly ache.
  • It should be avoided during menstruation and during first trimester of pregnancy.




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