Yoga BLOG

Uttana Padasana - the stretched foot pose A particularly graceful yoga pose is Uttana Padasana (also: Uttanpadasana), the extended foot pose. This exercise comes in several variations. But that shouldn't confuse you, because there's no "right" or "wrong" in yoga anyway. The key is to find the pose that's right for you. The somewhat simpler (but no less effective) pose is lying on your back with legs together and stretched vertically upwards. Especially in Ashtanga Yoga, you'll often see a form of Uttana Padasana, where the back arches off the mat and only the hips and back of the head are on the floor. In this advanced form, the outstretched arms and legs reach diagonally forward and upward. In both forms, the translation of the name of the pose from Sanskrit already typically explains its appearance: "Utta" means "upward facing", "Pada" means "leg" or "foot". For your belly - inside and out If you try Uttana Padasana for the first time, you might be surprised: The asana looks very simple at first glance, but this first impression is deceptive. Raising your legs vertically (or, in the slightly more difficult version, diagonally upwards) will require all your abdominal muscle strength. But that's a good thing, because the strain will strengthen your abdominal muscles. This is especially beneficial for people who suffer from lower back pain. Uttana Padasana also has an effect on the inside of your torso: digestive problems such as bloating or constipation can be gently relieved. Furthermore, the return of blood from the legs after a long day at work is not only very pleasant, but can also decongest veins and promote circulation. Stimulate the chakras The advanced variation of Uttana Padasana energizes the throat chakra through the backbend in the cervical spine. This is where your emotions are purified, allowing you to face the world authentically again—as you truly are. In Uttana Padasana, you are simultaneously connected to the mat (more or less depending on the pose) and stretch your legs (and possibly arms) upward. You simultaneously feel the comforting grounding in the earth and the urge to connect with the highest. Practice individually To start, the easier version of Uttana Padasana is a good choice. Tighten your stomach and glutes as you raise your legs from a supine position. Keep your lower back firmly planted on the mat to protect your spine. If you need a slightly easier asana, lift one leg first, breathe five to ten times, and then lower that leg back down. Tip: If you actively press your palms into the floor next to your body, this support will help you lift your legs more easily. In the advanced variation of Uttana Padasana, correct exercise execution is particularly important. This applies, firstly, to the sensitive cervical spine. Here, it's important to lower the back of the head gently and never abruptly. Furthermore, hyperextension should always be controlled and should never cause pain. The same applies to your lumbar spine: Even if your back lifts off the mat in this variation, always be careful to avoid an unhealthy arch by maintaining controlled core tension. Control and letting go Important: In either form of Uttana Padasana, you should only stay as long as your abdominal muscles can support the weight of your legs. As a general rule, the closer your legs are to the floor, the more difficult the asana becomes. If your abdominal muscles are too weak or tired, you'll notice a hollow back or a tightening sensation in your lower back. It's time to exit the pose in a controlled manner and move into a position where you can relax the most! Image © djoronimo / 123rf.com