#uttanapadasana

[practiceyoga-la]

DETAIL + DEPTH | Sequencing is the art of curating a practice for a desired mental, physical, and/or spiritual outcome. This implies that there is a destination to the practice, and that the poses, cues, meditation, and the order in which these things happen, are intentional rather than accidental. . While great classes can be spontaneously taught in the moment without class plans, I believe it is worthwhile for every teacher to know what they want to teach BEFORE they teach. If a teacher arrives to class and there are 3 pregnant students, someone recovering from hip surgery, and a brand new beginner, yes, be adaptable. But I can always feel when a teacher wings it as opposed to when a teacher truly prepares for class. One does not guarantee a better class over the other, but the preparation can always be FELT. Preparing for class treats students' time as valuable, while being able to change class plans or "feel out" a class is a sign of a sensitive, intuitive teacher. . So then how to sequence? This DETAIL + DEPTH sequence toward Uttana Padasana takes a different approach than its usual peak pose, part by part preparation. This time we sequence for the pose in its same category of pose, building on its own intensity. Prepare the body by doing the same thing over and over again, with multiple variations. . 1. Begin in an ultra light version of Uttana Padasana with support under the thoracic spine and head. Roll a blanket over a foam roller for the upper and mid thoracic spine, and place a tall block under the head. Adjust the size of both supports as needed. This configuration isolates opening of the upper chest and armpit chest. Straighten the legs, and breathe into the side ribs. Stay and breathe. . 2. Next take a wide block between the hands. Reach the hands up, then back. Keep the inner shoulders, throat and jaw soft. Stay and breathe. . 3. Finally, reach the arms forward 45 degrees, as if coming into Uttana Padasana. Then take the same pose without a block between the hands. Press the hands together. Stay and breathe. . © 2018 Ellen Huang Saltarelli . . . #detailanddepth #alignmentyoga#uttanapadasana#iyengaryoga #sequencing #yogaprops (at Newport Beach, California)

[luanafarayoga]

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I find the closing sequence of Ashtanga, one the most healing parts of my day. There is a deep effect in the nervous system because of the way the breath changes in this inverted postures. Each day it makes more sense to me why everything is in the place where it is. It is only after we have taken our lower Bandhas (Moola Bandha and Uddhyana Bandha) to a higher level of activation during the practice that we bring our nervous system to calm at the same time we activate Jalandhara Bandha, the lock that filters the Prana that is ascending to the crown. It is in the practice itself where everything is coming, it is not in the future, it is not in the posture you will achieve some day, it is right there in that moment where you are one with your body, with your mind and with your breath. #ashtangayoga #ashtangapractice #yogaasana #karnapidasana #halasana #salambasarvangasana #urdhvapadmasana #pindasana #matsyasana #uttanapadasana #sirsasana #mayallbeingsbefree #yogaisequanimity #luanafarayoga (at Balance Yoga Studio)

[practiceyoga-la]

DETAIL + DEPTH | A series featuring key preparations, modifications, and variations dedicated to a single pose or physical theme. This week dive deep into Intense Leg Stretch Pose | Uttana Padasana. . © 2018 Ellen Huang Saltarelli . . . . #detailanddepth #alignmentyoga#yogaalignment #Yoga #yogaprops #yogawall #yogapractice#yogaeverydamnday#practiceandalliscoming #iyengaryoga#yogavideo #postpartumyoga #uttanapadasana #armbalance #backbend #yogamom #postpartumfitness #yogaforeverybody (at Newport Beach, California)

[practiceyoga-la]

DETAIL + DEPTH | Next in the sequence toward Uttana Padasana is the addition of a chair to support the legs. Alternately a wall, large stack of blankets, or piece of furniture can be used. . 1. From the last pose, simply add height to the legs. The top bar of a folding chair is appropriate for my body proportions and range of motion. Adjust props to fit yours. . This is a supported version of full Uttana Padasana, in which the crown of the head is reaching back and down, and the arms and legs are elevated. . 2. To continue, replace the roll under the chest and thoracic spine with a larger support to increase neck extension. This can be a sensitive posture for students with flattened cervical spines and neck injuries. Take caution by moving slowly and incrementally. Take opposite elbows with the hands and reach the elbows back and down to mirror the direction of the head. Press down through the heels of the feet, engage the quadriceps to straighten the legs, and broaden the chest with the breath. When exiting the pose, if the front neck muscles are not strong enough to lift the head without strain, take the hands to the back of the head and use the hands to help lift the head. . 3. Next, reach the hands forward and up 45 degrees. Squeeze the hands, stay and breathe. . 4. Last, remove the thoracic roll support and strap the legs at the midthighs. Draw down on the side navel and lift the legs. This prepares the hip flexors for the work ahead. Stay and breathe, then rest. . © 2018 Ellen Huang Saltarelli . . . . #detailanddepth #alignmentyoga#yogaalignment #Yoga #yogaprops #yogachair #chairyoga #backbends #practiceandalliscoming #iyengar #sequencing #iyengaryoga #uttanapadasana (at Newport Back Bay)

[fitabouts]

Uttanapadasana: Steps, Variations, Benefits, and Contraindications

The Uttanapadasana or Raised Legs Pose (Raised Legs Yoga Pose) reduces excess fat in your abdominal region, buttocks, and thighs. The pose gives strength to all the reproductive organs, and extremely beneficial for lower belly fat, flat stomach.

The Uttanapadasana or Raised Legs Pose (Raised Legs Yoga Pose) reduces excess fat in your abdominal region, buttocks, and thighs. The pose gives strength to all the reproductive organs, and extremely beneficial for lower belly fat, flat stomach.

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🧘‍♂️ Information:👉 

1️⃣ Known as:👉 Uttanapadasana, Utthanpadasana, Raised Legs Pose, Extended Foot Pose, Dwi Pada Uttanpadasana, Both Leg Raised Pose

2️⃣ Sanskrit name:👉 उत्तानपादासन

3️⃣ IAST:👉 Uttānapādāsana

4️⃣ Pronunciation:👉 oot-AHN-ah pah-DAH AHS-anna

5️⃣ Level:👉 Intermediate

6️⃣ Type:👉 Supine

7️⃣ Total time:👉 30 to 120 seconds

8️⃣ Drishti:👉 Forward; Third eye

9️⃣ Chakra:👉 Vishuddha chakra, Muladhara chakra, Manipura chakra

🔟 Focus:👉 Back, Abdominal, Legs

💡 Indications:👉 Backaches, Hernia, Digestion, Indigestion, Abdominal organs, Reproductive organs, Acidity, Constipation, Flatulence, Intestinal gases, Navel

💡 Counterpoises:👉 Downward facing dog pose (Adho mukha shvanasana)

💡 Preparatory poses:👉 Single leg raised pose (Eka pada uttana padasana), Corpse pose (Shavasana), Fish pose (Matsyasana)

Follow-up poses: Shoulder stand pose (Sarvangasana), Legs up the wall pose (Viparita karani)

💡 Contraindications:👉 High blood pressure, Abdominal surgery or acute abdominal pain, Back pain (excess), During pregnancy, During menstruation cycle, Ulcer and slipped disc

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[hindimoralstory]

The practice of uttanapadasana described in yoga is particularly beneficial for stomach problems. While practicing this asana, the legs are raised up, which affects the stomach and internal organs of the stomach. Some people also practice this asana to make abs. If you do exercise at home, then you can easily make abs with regular practice of this asana. Practicing this asana creates a stretch in the body, which increases muscle strength.

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[cheerskeyz]

Uttanapadasana - Raised Leg Pose 💁🏻‍♀️ Benefits 🔹It improves the function of digestive organs. 🔹It removes gas and acidity problem 🔹It helps reduce rigid lower belly fat 🔹It strengthens the lower back muscles helping to get relief from back pain. 💁🏻‍♀️ 🔹Keep legs straight without any gap. 🔹Hands close to the body with palm facing down. 🔹As you inhale raise both your legs slowly without bending them. 🔹You can keep your legs at 30, 45 or 60 degree. 🔹Point is feel the pressure in the abdominal muscles. 🔹Keep breathing. 🔹You can hold this pose as long as you can. 🔹When come out to the posture exhale and slowly bring your legs down. 🔹Repeat this procedure 3-5 times. 🔹Initially it is difficult to hold the posture, but with practice you can stay in it for long. 💁🏻‍♀️ Precautions: 🔹Don’t practice it during pregnancy 🔹Don’t practice during menstruation cycle 🔹High blood pressure patient should avoid Uttanpadasana #uttanapadasana #uttanpadasana #yogalover #cureacidity #cureindegestion #yogalovers #ilovegoga #improvedigestion #digestionhealth #solvedigestionproblems #solvedigestionissues #healthydigestion #stayfit #stayhealthy #fitbody #healthyme #yogaforbeginners #yogalifestyle #yogalife #yogainspiration #yogatips #practicedaily #bellyfatburner #losebellyfat #bellyfatyogapose #reducebellyfat #flatstomachexcercise #flatstomachyoga #cheerskeyz Music: Blue window Musician: Jeff Kaale (at Doha Qatar) https://www.instagram.com/p/CGIDnbeAmKB/?igshid=stem668oo3pw

[iasantanche]

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🕉"enquanto vc se esforça para ser um sujeito normal e fazer tudo igual, Eu do meu lado aprendendo a Ser louco, um Maluco Total Na Loucura Real..." 💞🎉🌟🕉Venha todo #raulseixas #metamorfose #metamorfoseambulante #kundalini #uttanapadasana #dandasana #yogadance #malucobeleza #yogamoments❤️ #liberdade #yogaya #yogalovers #13luas #namaste🙏 🌷#academiasuperseriefitness #🕉