Utthan Pada Asana (Raised-feet Posture)

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In Utthan Pada Asana, both the legs are lifted upwards. This asana gives excessive strain to the spine. In case of any spinal injury this asana can be practiced by lifting one leg at a time.

How to do :

1. Lie on the floor with your body straight. Heels should be together. Look towards the ceiling.
2. Slowly inhale and take in as much as air you can.
3. Holding your breathe lift both the legs up about 10 inches high from the floor. Legs should be held together straight and toes stretch forward. Retain for about 5 seconds.
4. Exhale slowly and begin lowering the legs simultaneously. Complete exhaling by the time your legs are brought back to the floor.