Uttanapadasana

This asana is very useful for removing the excess fat of the body. It is like ekapada Uttanasana with the variation that is Uttanapadasana both the legs are to be lifted and lowered

Tech : lie flat on the back. Keep the arms by the side of the body. Keep the heels and the feet together. Inhale slowly. Then lift the legs up slowly. Retain this position for six to eight seconds. Hold the breath. Bring the legs slowly down on the floor. Exhale. Take rest for six to eight seconds and repeat the same. In the beginning, practice this asana four times a day and gradually increase it to five or six times a day.

Adv. :-

(1) This asana gives sufficient exercise to every muscle of the abdomen. The abdominal muscles are strengthened and the digestive system functions efficiently.

(2) It tones up the pancreas and alleviates indigestion and constipation.

(3) This asana reduces the fat in the body.

(4) This asana is beneficial to those who suffer from backache and pains of the loins and thighs. Moreover, it is boon to those who suffer from the discomfort caused by intestinal worms.

(5) It rejuvenates the spinal nerves and the brain cells, strengthens the muscles and activates them.

(6) This asana is a good remedy for piles in the initial stage.

(7) This asana cures hiccogh, pain in the thighs, belching, constipation and helps expelling the wind at the anus.

(8) It is an introduction to Sarvangasana.

BDV-939098-BDV

Ekapada Uttanasana

This asana gives sufficient exercise to the abdominal muscles. This asana is to be performed with one leg at a time and then changing it to the other leg.

Technique : Lie on the back. Keep the heels together, put the hands on the floor by the side of the body. Stretch one of the feet forward and loosen the other leg. Inhale slowly. Slowly lift the tight leg up. Hold the breath. Remain In this position for six to eight seconds and practice this exercise with the other leg. In the beginning, this asana should be practiced four times with each leg. After practice, one can practice this asana six times with each leg. After practice, one can practice this asana six times with each leg. This asana being easy should be performed regularly by a student of yoga.

Advantages :

(1) This asana relieves stomach pains and tones up the liver, the spleen and the kindneys.

(2) It cures indigestion, gas-trouble and intestinal disorders.

(3) It reduces abdominal obesity.

(4) It relieves pain during menstrual periods.

(5) It removes swelling in the legs, tones up the blood circulation in the legs and relives pain in the knees and the lower parts of the legs.

(6) It has a beneficial effect on the upper part of the body(thorax). It strengthens the lungs.