UTTANA PADASANA

Description

UTTANA PADASANA Asana group: backbends (leg raise, lying) Translation of the name from Sanskrit: • uttana — extended; pada — foot; asana — pose. 1. Setup Starting position: lie on the back with the arms along the body or behind the head. On an inhale lift the straight legs and the torso up together, forming an angle. Balance on the glutes and the lower back with the arms extended forward. Breathe while keeping the torso lifted. 2. Simplified and advanced variations Simplified variations: • lift only the legs; • keep the knees bent. Advanced variations: • full angle with straight legs; • balance with the arms alongside the legs. 3. Injury prevention Do not strain the neck when lifting the torso. With a weak lower back, keep the legs bent.