Uttanpadasana is a reclined pose in which one or both legs are lifted from the floor. The movement requires trunk control and should be introduced gradually.
Navigator
Preparation
- Lie with both knees bent.
- Practise lifting one foot at a time.
- Use a strap around one foot.
- Keep the hands beside the pelvis or beneath the thighs for support.
Steps
- Lie on the back with both knees bent.
- Lengthen one leg along the floor.
- Lift that leg to a comfortable height.
- Keep the pelvis steady and breathing natural.
- Lower slowly and change sides.
- Try both legs only after single-leg control is clear.
Modifications
- Keep both knees bent.
- Lift one leg at a time.
- Use a strap.
- Place the lower legs on a chair.
- Use a smaller lifting range.
Common mistakes
- Throwing the legs upward.
- Holding the breath.
- Allowing the lower back to lift sharply.
- Lowering too quickly.
Practice limits
Stop when the lower back, hips or abdomen feel sharply strained. Return to bent knees or single-leg work. Learn stronger double-leg variations from a qualified yoga teacher.