💪Strength
Beginner
30 sec-2 min

Uttanpadasana

Raised Leg Pose Variation 1

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Strengthens lower abdominals

Tones hip flexors and legs

Relieves lower back tension

About This Pose

Uttanpadasana Variation 1 involves raising the legs while lying supine, targeting the lower abdominal muscles. This is one of the most effective poses for strengthening the lower abs, which are often weak and contribute to lower back pain. The single-leg variation makes it accessible for beginners while still providing significant core engagement.

Step-by-Step Guide

Follow these steps to practice Uttanpadasana safely

  1. 1

    Lie flat on your back with legs together, arms alongside the body

  2. 2

    Press lower back into the floor

  3. 3

    Inhale and slowly raise one leg to 30 degrees, hold 5 breaths

  4. 4

    Lower and repeat with the other leg

  5. 5

    Progress to raising both legs to 30 degrees

  6. 6

    Then lift to 60 degrees and hold

  7. 7

    Lower slowly with control (do not drop the legs)

Who Should Avoid This Pose

  • Lower back injuries (use single-leg variation only)
  • Recent abdominal surgery
  • Pregnancy

Always consult a qualified yoga teacher or your doctor before starting a new practice.

Related Poses

Explore more asanas to deepen your practice

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Naukasana

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Shalabhasana

Locust Pose

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