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Restorative yoga poses and hatha yoga stretches

English name: Raised Legs Pose
Sanskrit name: Utthanpadasana

Difficulty level: Basic

Technique

1. Lie on the floor, legs straight, arms by the sides palms down.
2. Raise both legs together into the vertical position. Push up through the heels and pull the toes down to stretch the hamstrings.
3. Hold the pose for 20 - 30 seconds or more.

Breathing

• Breathe normally in the final position.

Benefits

• Anatomical - Strengthens the abdominal muscles, the back, pelvis and perineal muscles. Strengthens the thigh muscles and stretches the hamstrings.
• Digestive - The pose massages the digestive organs.

Notes

• Do not raise the buttocks or curve the lower back.
• Utthanpadasana can be performed 1 leg at a time, keeping the other leg pressed flat on the ground.
• Utthanpadasana can be performed holding the legs at 15, 45 and 60 degree angles to the ground, which strengthens slightly different areas of the abdominal muscles.