this asana both the legs are raised upwards and so is called
Dwipada(both legs) Uttanpadasana.
Exhale and inhaling start raising both the legs upward and
stop when they make angle of 90 degree with the floor.
Keep the sight at the toes of the feet.
Continue normal breathing and try to maintain the posture
raising the legs, it is necessary that the legs be kept straight
and close together. Keep the toes together and stretched towards
and exhaling, bring both the legs down, back on to the floor.
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.
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
should avoid movement of legs with jerk or speed. The movements
should be controlled otherwise this asana can strain muscles.
- 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
- 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.