[Pose Of the Week] Raised Leg Pose (Intermediate)

Flatten your abs, build core & back strength, improve posture & more with Raised Leg Pose…

Raised Leg Pose (Uttana Padasana) – also known as Raised Legs Pose or Double Raised Leg Pose – is a core-strengthening yoga pose which strengthens the postural muscles while stretching the arms, shoulders, and neck.

This supine yoga pose is excellent for strengthening the abdominal muscles as well as the legs, hips, and paraspinal muscles, and may help to prevent conditions like low back pain and hernia. It also improves blood flow to the joints and brain, and may help with varicose veins in the legs. This pose is also believed to stimulate the metabolism and the reproductive organs, and help relieve stress, anxiety, and depression.

To modify the pose, you can also practice it with your arms on the floor at your sides. Those new to this pose may wish to start by raising one leg at a time. You can also practice with your legs higher off the floor, and then lower them to 45° once you are comfortable in the pose. You may also use a folded blanket or bolster to support the lower back if you aren’t able to raise the legs in the full pose.

Be sure to keep the knees straight in the pose, and your buttocks grounded firmly to the ground. Focus on engaging the core muscles and elongating the spine throughout the pose.

Those with injuries to the neck, back, pelvis or leg muscles, cardiac disease, high blood pressure, or recent hernia surgery should avoid this pose. If you have a migraine or are pregnant, you should also skip this one.

How to Do Raised Leg Pose:

Lie down on your back with legs and arms stretched on the floor.
Flex your elbows to lift the back and arch your neck.
Bring the crown of your head to the floor to perform a backbend.
Inhale, raise your legs off the floor extending them to a 45° angle. The feet remain together while lifting and toes point towards the ceiling.
Exhale and bring the arms forward, joining the palms in a prayer pose.
Stretch the arms parallel to the thighs.
Balance the body on the crown of the head and hips.
Hold the pose for about 6 breaths.
Inhale, bringing the arms down and relaxing the head to the floor.
Exhale bringing the legs to the floor and relax in Corpse Pose.