Utthita(adj.) = which has been raised. utthan(v.) = raise or rise
(Antonym)Patita(adj.) = fallen, downtrodden
Pada(n.) = leg or foot
Asana = posture
Warning!!:
i) For people with severe back pain, do it with help of an expert. Lifting both legs together could be jerky, which one must avoid.
ii) the smoothness of the lift will depend on the strength of your stomach muscles (rectus abdominis and oblique).
iii) Sudden Impact in the stomach muscles exerts an opposite and equal reaction in the back - around the spinal column. Hence exerting too much force in the stomach muscle to keep the legs raised for a longer time than which is comfortable harms rather than cures the back pain.
Breathing:
i) Breathe in while raising the legs, out while putting them down.
ii)Regular deep and slow breathing. Hold the position for 5 breaths for beginners, or till the time you are comfortable of holding the position. When you start feeling effort in keeping the position or breathing hard, lower your legs.
Comments: I have this photo with my stomach uncovered to show how the stomach muscles contract while holding this pose and breathing regularly.
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