How to Practice utthanpadasana and what are its benefits?

> Lie flat on the back position, feet together, hands beside the body and the palms on the floor.

Final position

> Inhale and raise the right leg as high as is comfortable, keeping it straight and the foot relaxed.

> The left leg keep straight and in contact with the floor

Releasing

> Exhale and slowly lower the leg to the floor.

No of rounds

Practice 5 rounds with the right leg and then with the left leg. It can be practiced by raising both legs together.

Inhale while raising the leg(s). Exhale while lowering the leg(s). Awareness •

Synchronize the physical movement with the breath and feel the stretch in the legs muscles.

Benefits

> This asana strengthens the abdominal muscles and massages the organs.

> It strengthens the digestive system, lower back, pelvic muscles and helps correct prolapsed.

> It is helpful for varicose vein problems.

N: B – one must avoid to raise both legs together in case of back pain.