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How to do “Padotthanasana(Raised Legs Pose” and its Benefits

Stage1:

How to do it?

Step1: Lie in the supine position with the hands close to and by the sides of the body, palms facing downwards on the floor.

Step2: Breathing in raise the right leg up at ninety degree to the floor or as high as comfortable, keeping the legs straight. The left leg remains in contact with the floor, straight and relaxed. Be in this position retaining the breath or breathing in and out normally for few count of breaths.

Step3: Exhaling, slowly and gently lower the leg to the floor keeping them straight.

Step4: Repeat the practice with the left leg.

Note: if the back is weak the left leg can be folded such the the left foot is flat on the floor with the knees at the top.

Stage2:

How to do it?

The same practice as above can be done lifting both the legs up together.

Step1: Lie in the supine position with the hands close to and by the sides of the body, palms facing downwards on the floor.

Step2: Breathing in raise both the legs up at ninety degree to the floor or as high as comfortable, keeping the legs straight(not bent at  knees). However, do not lift the buttocks up off the floor. In the final pose one may retain the breath or keep breathing normally for few count of breaths.

Step3: Exhaling lower the legs down, keeping the legs straight. Lower the legs down using the abdominal muscles. The hands stay on the floor.

Step4: Repeat a few more rounds however do not strain.

Benefits:

  • Strengthens the abdominal muscles and organs.
  • Improves digestion.
  • Strengthens the lower back, perineal and pelvic muscles as well.

Contra-indications:

  • Very high Blood Pressure as its strenuous practice(stage2).
  • Serious back conditions like slipped disc and sciatica.

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