Challenge Series- Belly fat reduction, Yoga pose

Dwi Pada Uttanapadasan – Both Legs Raised-To reduce belly fat

January 11, 2016
Dwi Pada Uttanapadasan

Dwi Pada Uttanapadasan is known as Both Legs Raised Yoga Pose. Today, I am going to write about this simple but most effective asana to tone the tummy. This is one of the asanas in the Challenge series where I have decided to reduce my stubborn belly fat.

If you see the image of this asana, you will get an idea of perform this asana.

Difficulty Level: 1

Note: Difficulty Level increases from 1 to 10. 1 being the lowest and 10 the highest.

How to perform Dwi Pada Uttanapadasana – Both Legs Raised Pose

Dwi Pada Uttanapadasana

Dwi Pada Uttanapadasana

  • Lie flat on your back with hands stretched sideways, palms facing down and legs stretched out. This is also known as Supine position.
  • Breathe normally and try to release the tension. Be in the relax state.
  • Inhale and slowly raise your legs to 90 degree from the floor.
  • Try to keep your legs straight and toes should pointed towards ceiling.
  • Try to hold the position for 15- 30 seconds.
  • Breathe normally while in the pose.
  • If you are not able to keep the legs straight in 90 degree, you can slightly bend them.
  • Exhale and bring back your legs to the initial position.
  • Relax your whole body and breathe normally.

Benefits of Dwi Pada Uttanapadasan – Both Legs Raised Pose

  • It strengthens the lower back.
  • It tones and strengthens the abdominal muscles and the thigh muscles.
  • It puts pressure on the abdominal muscles and tones all the organs in the abdomen.
  • It helps in reducing weight around abdomen.
  • It improves the digestion and effective in removing constipation.
  • It helps in removing gas issues and acidity
  • It is beneficial for the lower back pain.
  • For women, it tones the muscles and ligaments of the uterus and pelvic muscles.

Precautions taken while following Dwi Pada Uttanapadasan – Both Legs Raised Pose

  • People who have undergone abdominal surgery should avoid this asana.
  • Don’t try to lift your buttocks or lower back from the floor.

As advised every time, try to perform what ever is possible and can be achieved. Don’t try to force your body into any asana. Respect your body, you will achieve more with each passing practice.

Happy Practicing.

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  • Reply Fayaz Pasha January 12, 2016 at 12:46 pm

    Good post Sonia. BTW, what would be the most appropriate time to do this asana?

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