CHENNAI: Urdhava Prasarita Padasan: Translated as the upward facing leg stretch, this is a good release for the back, hip and knees. This pose should conventionally be done with both legs (good for abs) but as a beginner, we are looking at the single leg version as the back can be stressed in the double leg version.
STEPS:
Lie down on your back. Fold your knees. Now extend one leg and bring is to the 90-degree position. Pause here and flex the ankle for a nice stretch to your hamstrings and calf. Next slowly lower the leg to a slow count of eight pausing at angles 60, 40, 20 and 0 degrees. You may point three toes away from you when lowering for a stretch to the anterior tibialis (muscle near the shin). Repeat twice. Switch the leg and repeat with the other leg. If your lower back is strong repeat with both legs.
CONTRAINDICATIONS
In case of a weak lower back, you may avoid or try keeping your hands, palms down below your buttocks.
TIP
Apply the bandhas: Mula and Uddiyana while lowering the legs.
BENEFITS
The lower back, hip joint as well as the thighs and knees get stretched. This works the abdomen too.
Anshu Vyas Seetharaman is a yoga and fitness trainer at Sri Aurobindo Society, Bengaluru