Uttanpadasan
(The Raised Leg Pose)
 For the past 1-year people have been stuck in their homes. The cases of depression, domestic violence, divorce have been increased. What could be the actual reason for this? In a survey, it was found that frustration, anger, and deteriorating health are the three main reasons that lead to all these problems.
We already discussed the problem but how to solve the problem is the big question here. People often talk about problems but no one has the actual solution for this. we can consider yoga to resolve all our problems. During ancient times, people often practice yoga, and hence such problems as depression, stress, anxiety were not present. So we can consider yoga as a solution to all these problems.
During the lockdown, an individual has become very inactive and the inactiveness leads to weight gain and other diseases. Practicing yoga is also beneficial in reducing the excessive fat from your body. Hence it is very important to practice yoga daily. You have yoga for every problem. From your headache to the weight loss. you can practice yoga for everything you want to treat. One of the beneficial poses for reducing belly fat is Uttanpadasan.
Uttanpadasan is a Sanskrit word. The term Uttanpadasan consists of three words in itself. Uttan means raised or stretched,Pad means leg, Asana means pose.
Hence, this pose is called a raised leg pose. The pose is lying on the back or supine pose. It is very beneficial in reducing the excessive fat from your belly. Practicing this pose will increase the blood flow in your body and help you to purify your body. This pose is very beneficial in maintaining the health of your internal organs. it massages your abdomen and improves the overall health of the abdomen. an individual can cure many things by practicing one simple pose.  
Benefits:

• Athletes: This posture is very beneficial for athletes as it gives energy and strength to them. It will enhance strength in them by stretching their legs, hips, and abdomen.
• Strengthen: This pose will strengthen legs, hips, thighs, arms, and shoulders. It gently stretches your lower abdomen and strengthens it. This is a great pose that will help an individual to enhance the overall health of the lower abdomen.
• Flexibility: Practicing this posture will provide flexibility in an individual. It is a great pose that will enhance flexibility in your spine and lower abdomen. It stretches your lower abdomen, thighs, butts, hand, and shoulder and helps in improving flexibility.
• Stimulates the reproductive organs: This pose will provide massage to your lower abdomen and stimulate the reproductive organs. The stimulation of reproductive organs will help in improving the overall health of the organs.
• Maintains metabolism: This pose will enhance the blood flow in your body. It squeezes and contracts the thyroid gland and stimulates the thyroid gland. The stimulation of the thyroid gland will result in improving your metabolism. It regulates overall body metabolism and promotes health.
• Tones your body. This pose will help an individual in toning their body. It stretches your abdomen and hence improves in toning your body. This pose will provide a good stretch to your body.
• Cure stomach disorder: This pose is great for curing your stomach disorder. It is very helpful for people suffering from indigestion, gas problems, Acidity, arthritis, heart problems, and waist pain.
• Cures back pain: This pose will stretch your lower back and hence improve the back pain. It strengthens the back and improves the overall health of the back.
• Blood flow: This pose will enhance the blood flow in your body. It carries the rich oxygenated blood in your body and detoxifies the body. This pose will enhance the blood flow and improve the blocked veins problems.
• Menstrual cycle: This pose will regulate your menstrual cycle. Practicing this pose will massage your abdomen. The massage thus helps in improving the menstrual cycle. This pose can also be beneficial in reducing cramps and menopause.
• Boost health: This pose helps in boosting the health of your internal organs. this pose will massage your internal organs and enhance your health. it is very effective in boosting the health of the lungs, pancreas, heart, liver, and intestine.
• Diabetes: Practicing this pose will stimulate the pancreas. The stimulated pancreas thus releases insulin and balances diabetes.
• Posture: Practicing this pose will help an individual in improving their posture. It will stretch your back and improve your posture.
• Sexual health: This posture will massage your pelvic tilt and strengthen it. the massage will enhance the sexual organs and improve the sexual health of an individual.
• Activates Swadhisthana chakra: This pose will activate the Swadhisthana chakra. This chakra is present in the base of the genital organs and is placed at the level of pubic bone between both males and females. Activating this chakra is beneficial in sexuality, desires, and creativity.

Technique:
Step 1: lay on your back and stretch yourself. your body must be fully stretched.
Step 2: Keep your body straight and relaxed. Your palms must touch the floor.  
Step 3: Breathe slowly and raised your legs. Your legs must be raised at a 45-degree angle. You can further raise your legs as much as your want.
Step 4: Breathe naturally and hold on to the pose as long as you can.
Step 5: Relax and get back to the initial position.
Step 6: Repeat the pose at least 10 times.     
Precautions:

• Don’t practice this pose if you are suffering from an eye condition named glaucoma. Glaucoma is a condition where the eye’s optic nerve, which provides information to the brain, is damaged with or without raised intraocular pressure. If untreated, this will cause gradual vision loss.
• Do not practice this pose if you have just recovered from surgery. Practicing this pose is suggested at least 4 months later after surgery.
• Do not practice this pose if you are suffering from a hernia.
• Practicing this pose is prohibited during pregnancy.
• Do not practice this posture if you are suffering from slipped disc problem.
• Do not practice this pose in case of thighs, legs, hips, or back injury.
• Consult your doctor before practicing this pose if you are suffering from high or low blood pressure.
• Consult your yoga teacher before practicing this pose if you are suffering from vertigo. This pose may worsen the spinning experience.
• Avoid practicing the pose during the menstrual cycle. Practicing this pose during the menstrual cycle might enhance the pain.
• Practicing this pose is prohibited if you are suffering from an ulcer.

Props and modification:

• Place a blanket under your back to comfort yourself and to avoid injury.
• Use a towel or blanket or a bolster to place it under your neck to provide support. This will support your neck and reduce the chances of injury. This will ease the lift and reduce the chances of straining.
• Use yoga bricks under your upper back and head and then lift your legs. This will help an individual in lifting easily and hence reduce the chances of injury.
• To practice this pose, you can place your hips against a wall and lift your leg. Raise your legs and place them against the wall.