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In Utthan Padsana, both the legs are lifted upwards. This asana gives excessive strain to the spine. In case of any spinal injury this asana can be practiced by lifting one leg at a time. 

Position of Readiness

Lie dawn on your back on the floor. Keep the palm down and near to the body. Bring the heels and toes together and keep them loose. Make the whole body straight and look towards ceiling. Breath normally. 

Steps

Inhale slowly but deeply through both the nostrils.

Stretch out both your toes as much as you can.

Now holding your breathe lift both the legs up about 10 to 12 inches high from the floor. Retain for about 5 seconds. 

Exhale slowly and begin lowering the legs simultaneously.  Complete exhaling by the time your legs are brought back to the floor.

Daily practice

Don’t more than five times a day.

Note

People who have had spinal injury can do the asana by lifting each leg alternatively. Do two rounds with each leg.

Reason for the precaution is that Utthan Pada Asana brings great strain on the whole of spine and also rest of body.

Benefits

This asana exercises all the abdominal muscles, both internally and externally removing constipation, indigestion and gas trouble.

It corrects the disorder of pancreas.

Strengthens the spinal cord and corrects disorders of the back. Takes away the extra weight of abdominal areas and has great curative and corrective effects on troubles in the waist, buttocks and hip-joints.