by Yogi Ananda Viraj (Eugene P. Kelly, Jr.)
The word uttana means stretched out, spread out. The word pada means, in this context, feet or legs. Therefore, the uttana-pada-asana is the “extended legs posture.”
Instructions:
- Sit on the floor, spine straight and feet together with legs straight.
- Bend the legs at the knees bringing the feet in toward the buttocks.
- Clasp the toes with the hands, (right to right, left to left).
- Slowly, while maintaining balance, raise the feet so that the legs become fully stretched out. Keep feet together. Maintain grip on toes.
- While in this position breathe normally and remain steady. Hold for 1 to 2 minutes.
- Return from this position, slowly, to the sitting position from which you started. Repeat twice.
Variations:
There are not many variations of the uttanapadasana. The main one is done by spreading the legs, while keeping them straight, once in the position.
Benefits:
The uttanapadasana is effective for loosening the legs, arms, and back muscles. Also, the balance that is required in this posture improves circulation.