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Posture In this asana both the legs are raised upwards and so is called Dwipada(both legs) Uttanpadasana.
Pre position Supine Position.
  1. Exhale and inhaling start raising both the legs upward and stop when they make angle of 90 degree with the floor.
  2. Keep the sight at the toes of the feet.
  3. Continue normal breathing and try to maintain the posture steady.
Position While raising the legs, it is necessary that the legs be kept straight and close together. Keep the toes together and stretched towards sky.
Releasing Inhale and exhaling, bring both the legs down, back on to the floor.
Duration Though this asana appears to be simple, it is difficult to maintain the posture. To start with try to maintain this for 5 to 10 seconds. Do not take unnecessary strain, if you feel uncomfortable then release the posture immediately.
Internal Effects In this asana, thigh muscles and stomach muscles are stretched. The strain reaches inner organs like small intestines, enzyme producing glands and other organs and helps increases their capacity. The vertical position of the legs help improve the blood circulation.
Precaution One should avoid movement of legs with jerk or speed. The movements should be controlled otherwise this asana can strain muscles.
Do’s & Don’ts

- Raise both the legs at 90 degrees to ground keeping them straight in knees with toes pointing to the sky.
- Keep the back & buttocks on the ground
- Arms straight with palms resting on the ground close to the body.
- Head straight and eye sight fixed on the raised toes.

- Do not bend the legs in knees.
- Do not lift the lower back or buttocks.

Reference Book:- Yoga Pravesh
Author :- Yogacharya Vishwas Mandlik


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