Urdhvapadasana is a form of yoga, which is valued as a great abdominal strengthener. Urdhva means up and Padasana means posing with the legs. So Urdhva Padasana means an Upward Feet Pose.<br /><br />One has to just lie on the back and swing the extended legs across an angle of approximately 90 degrees. The foot is perpendicular t the floor and then comes back parallel to the floor again. It is usually done in the mornings.<br /><br />Technique :<br /><br /> First, lie on the back side.<br /> Now with the help of the thigh muscles press the back portion of the thighs and the buttocks together such that they press on the floor.<br /> Now stretch the legs upwards at the same time spreading through the toes and the feet.<br /> Now clasp your toes together and try to pull them apart from the thigh region.<br /> Now focus on the sides and stretch such that you are away from the wall.<br /> Focus on the waist and let the sides of the waist go towards the floor. Relax the groin area.<br /> Let the chest area swell and broaden out.<br /> Now let the arms go up along the sides of the ears.<br /> Take a few breaths and stay in this position.<br /> Now breathe out still keeping the buttocks, back on the floor, and slowly lift the heels up an inch.<br /> Hold the position and take several breaths<br /> It is time to exhale so breath out and slowly release your heels again to the wall.<br /> Unlock your toes and now perform the asana with interlocking it the other way.<br /><br />Benefits Of Urdhvapadasana :<br />This asana helps in strengthening the abdomen. This also improves your sense of power, focus, and concentration.<br />When the arms are taken up, they help in increasing the capacity of the lungs thus improving overall awareness.<br /><br />Important Tips :<br />The spine has to be straight throughout.<br />Remember to bend only after exhalation.
