💪Strength
Intermediate
30 sec-2 min

Uttanpadasana

Raised Leg Pose Variation 2

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Deepens core engagement

Builds leg and hip strength

Enhances spinal stability

About This Pose

Variation 2 of Uttanpadasana is the more challenging version where both legs are raised and lowered together through different angles. This variation significantly increases the demand on the lower abdominals and hip flexors. It builds the deep core stability needed for arm balances and inversions.

Step-by-Step Guide

Follow these steps to practice Uttanpadasana safely

  1. 1

    Lie flat on your back with legs together

  2. 2

    Place palms face down under the hips for support

  3. 3

    Inhale and raise both legs to 30 degrees, hold 10 breaths

  4. 4

    Raise to 60 degrees, hold 10 breaths

  5. 5

    Raise to 90 degrees, hold 10 breaths

  6. 6

    Lower back to 60, then 30, then floor

  7. 7

    Maintain control throughout, never dropping the legs

Who Should Avoid This Pose

  • Lower back injuries
  • Hernia
  • Pregnancy
  • Recent abdominal surgery

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

Related Poses

Explore more asanas to deepen your practice

Beginner

Naukasana

Boat Pose

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Advanced

Mayurasana

Peacock Pose

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