Uttana Padasana

Uttana Padasana yoga

Yoga is an ancient practice that has many benefits for the mind and body. Uttana Padasana, or “upward facing dog pose,” is a popular yoga pose that can help to improve your flexibility, strength, and balance. This yoga pose can also help to improve your digestion and circulation.

What is Uttana Padasana yoga ?

Uttana Padasana yoga is a hatha yoga asana. The name comes from the Sanskrit words uttana meaning “intense” or “stretch”, pada meaning “foot”, and asana meaning “pose” or “posture”.

It is commonly known as “upward facing dog pose” in English.

The pose is often used as a transition between other asanas, such as Adho Mukha Svanasana and Urdhva Mukha Svanasana.

The benefits of Uttana Padasana yoga include stretches the front of the body, including the chest, shoulders, and belly. It also strengthens the back and arms.

The pose can be helpful for people who suffer from round shoulders, as it helps to open up the chest.

Uttana Padasana yoga is a good pose for beginner yogis to learn as it helps to build strength and confidence in the practice.

To practice Uttana Padasana yoga, start in a tabletop position on your hands and knees. Make sure your wrists are directly under your shoulders and your knees are directly under your hips.

As you inhale, lift your knees off the ground and straighten your legs. Reach your tailbone up to the sky and press your chest forward.

Hold the pose for a few breaths and then release back to tabletop position.

Benefits of Uttana Padasana yoga

Uttana Padasana, or the Upward Plank Pose, is an advanced yoga pose that offers a host of benefits. This pose requires significant strength and flexibility, so it’s important to warm up thoroughly before attempting it.

Once you’re in the pose, you’ll notice an immediate increase in energy and alertness. Uttana Padasana is an excellent pose for improving digestion and eliminating toxins from the body. It also stretches the shoulders, chest, and abdominal muscles.

Regular practice of Uttana Padasana can help to improve your balance and coordination. It’s also an effective way to relieve stress and tension. If you suffer from back pain, this pose can help to strengthen the muscles in the back and improve your posture.

There are a few things to keep in mind when practicing Uttana Padasana. First, make sure that you warm up properly before attempting the pose. Second, don’t push yourself too hard. If you feel any pain, stop and rest. Finally, be sure to practice under the supervision of a qualified instructor.

How to do Uttana Padasana yoga ?

Uttana Padasana is a restorative yoga pose that can be done lying down on the back with the legs extended straight up in the air and the arms stretched out to the sides. This pose is said to be beneficial for the spine, the nervous system, and the mind.

To do Uttana Padasana, start by lying down on your back on a yoga mat with your legs extended straight up in the air and your arms stretched out to the sides. If you feel any pain in your lower back, place a folded blanket under your sacrum for support.

Once you are in the pose, breathe deeply and focus on relaxing your whole body. Stay in Uttana Padasana for up to 5 minutes.

To come out of the pose, slowly lower your legs to the ground and roll over to your right side to rest in Savasana.

Uttana Padasana is a restorative yoga pose that can be beneficial for the spine, the nervous system, and the mind. This pose can be done by anyone, but it is especially helpful for people who are dealing with stress or anxiety. If you have any lower back pain, be sure to place a folded blanket under your sacrum for support.

Tips for doing Uttana Padasana yoga

Uttana Padasana is a restorative yoga pose that can be beneficial for people of all levels of fitness. It is often used as a way to relieve back pain and tension headaches. The pose can also help to improve digestion and relieve stress.

Here are some tips for doing Uttana Padasana yoga:

  1. Begin by lying on your back on a yoga mat with your knees bent and your feet flat on the ground.
  2. Place your hands on your lower back with your fingertips pointing towards your feet.
  3. Slowly straighten your legs and press your heels into the ground.
  4. Use your hands to press your lower back into the mat.
  5. Hold the pose for 30 seconds to 1 minute.
  6. To release the pose, bend your knees and place your feet back on the ground.

Precautions to take while doing Uttana Padasana yoga

Uttana Padasana yoga is a simple but effective yoga pose that can help to stretch and strengthen the back, shoulders, and legs. It is often used as a warm-up pose in yoga classes, and can also be performed as a standalone exercise.

Here are some tips to help you perform Uttana Padasana yoga safely and effectively:

  • Start by lying on your back on a yoga mat or other firm surface.
  • Place your hands on the floor beside you, palms down.
  • Exhale as you slowly raise your legs up towards the ceiling, keeping them straight.
  • Use your hands to support your back if needed.
  • Hold the pose for a few deep breaths, then slowly lower your legs back to the starting position.
  • Repeat the pose a few times.

If you have any back or shoulder pain, be sure to listen to your body and stop the exercise if needed. You can also perform the pose with your knees bent if it is too difficult to keep your legs straight. Remember to breathe deeply and slowly throughout the entire exercise.

Also read Kurmasana Yoga…

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