Getting the Maximum From Urdhva Prasarita Padasana
>> Friday, March 26, 2010 –
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The last post was about Urdhva Prasarita Padasana (Upward extended Feet pose) and how it can help you to lose belly fat. When you practice this pose you will immediately see that your abdomen area gets exercised while the legs is extended upwards. In this pose the feet are placed perpendicular to the ground in the final position. When we extend the feet above the abdomen, the legs are supported by the muscles of hamstring and the abdomen. The abdomen pulls the legs and keeps them from falling back to the ground and hence abdomen organs and muscles get exercised.
Initially it is difficult to keep the feet up for more than few seconds and the abdomen muscles may start shaking depending on the current strength. Gradually with practice you will be able to hold on to the pose for a longer period. Longer you can keep the legs in the final position better it is.
To get more benefits from this pose, you can make slight changes and modifications. These changes will make the practice more challenging but at the same time it will increase the effectiveness and the fun factor. Here are two modifications you can add to the practice.
1. Stretch your hands above the shoulders.Once you reach the final position, move the hands above your shoulders so that they are parallel to each other. Doing this will also stretch the upper back and put more pressure on the upper abdomen. Try you best to keep the shoulder touched to the ground. This will provide more stretch to the upper back.
2. Place the legs at various angles.Instead of placing the legs just at 90 degrees to the ground, they can also be placed at other angles. This helps in working out different muscles groups. By stopping the legs at more positions, almost entire abdomen gets a workout. Here is how to do that.
a. When moving the legs up with exhalation stop raising your leg when they reach around 30 degrees from the ground. Now breathe 10 to 15 times.
b. Again with exhalation start raising the legs till they reach sixty degrees. Again breathe for 10 to 15 times.
c. Now raise them again with exhalation for the final time till they are perpendicular to the ground. Stay in this position for the longest duration.
Now with inhalation slowly come back to each of the previous positions (45 and 30 degrees) and stay in those positions for 10 to 15 breath counts. Repeat this for two to three times. You can also increase the number of stops if you feel comfortable. For example you can stop at 15, 30, 45, 60, 75 and 90 degrees. This will enhance your practice even more.
When the legs are near to the ground lower abdomen muscles get worked upon more while at the upper positions upper abdomen muscles get worked upon more. When you do this routine you entire abdomen muscles will be exercised and energized. All the organs will start working in a better manner and you will become more energetic and your belly fat will reduce and you will become fitter.
Related Posts
Losing Belly Fat with Yoga : Urdhava Prasarita Padasana
Using Props for practicing Urdhva Prasarita Padasana
Initially it is difficult to keep the feet up for more than few seconds and the abdomen muscles may start shaking depending on the current strength. Gradually with practice you will be able to hold on to the pose for a longer period. Longer you can keep the legs in the final position better it is.
To get more benefits from this pose, you can make slight changes and modifications. These changes will make the practice more challenging but at the same time it will increase the effectiveness and the fun factor. Here are two modifications you can add to the practice.
1. Stretch your hands above the shoulders.Once you reach the final position, move the hands above your shoulders so that they are parallel to each other. Doing this will also stretch the upper back and put more pressure on the upper abdomen. Try you best to keep the shoulder touched to the ground. This will provide more stretch to the upper back.
2. Place the legs at various angles.Instead of placing the legs just at 90 degrees to the ground, they can also be placed at other angles. This helps in working out different muscles groups. By stopping the legs at more positions, almost entire abdomen gets a workout. Here is how to do that.
a. When moving the legs up with exhalation stop raising your leg when they reach around 30 degrees from the ground. Now breathe 10 to 15 times.
b. Again with exhalation start raising the legs till they reach sixty degrees. Again breathe for 10 to 15 times.
c. Now raise them again with exhalation for the final time till they are perpendicular to the ground. Stay in this position for the longest duration.
Now with inhalation slowly come back to each of the previous positions (45 and 30 degrees) and stay in those positions for 10 to 15 breath counts. Repeat this for two to three times. You can also increase the number of stops if you feel comfortable. For example you can stop at 15, 30, 45, 60, 75 and 90 degrees. This will enhance your practice even more.
When the legs are near to the ground lower abdomen muscles get worked upon more while at the upper positions upper abdomen muscles get worked upon more. When you do this routine you entire abdomen muscles will be exercised and energized. All the organs will start working in a better manner and you will become more energetic and your belly fat will reduce and you will become fitter.
Related Posts
Losing Belly Fat with Yoga : Urdhava Prasarita Padasana
Using Props for practicing Urdhva Prasarita Padasana
Hi Nilendu,
I tried to stay in different positions and found that different regions of my stomach is exercised. Thanks for the insight.
Regards,
Sarita