Lay in Supta Samasthiti, keep your knees straight and your feet together. Check your nostrils and if you are breathing from the right nostril, lift your right leg up straight to 90 degrees. Bring it down again and then do the same your left leg.
With inhalation you then lift both legs very slowly straight up in the air, bring them up to 90 degrees and hold them up for 30 seconds up to one minute. Bring them back down to the floor even more slowly and with exhalation. Repeat this 5 to 10 times.
You can also only do this Asana with both legs at once.
Doing it with one by one first and then with both is easier and recommended for beginners.
When you do this yoga pose, you feel very quickly where it is working: it strengthens and tones the muscles of your legs, your abdomen, your lower back and hips, your pelvis and additionally the muscles of your perineum.
Through the muscle work in your legs you lose weight from your hips, reduce extra thigh fat and most of all lose fat at your lower abdomen. If you want to work on getting six pack abs, this is a good exercise for your lower abs.
Uttanpadasana is a pose which is recommended for women who have recently given birth and who want to bring their weight back without overdoing their exercise and exhausting themselves.
Pregnant women in the third trimester can carefully practice this exercise against back pain. If it is difficult to raise your legs with the strength of your muscles, you can also do the pose against the wall and simply relax your back
It is one of the best postures for athletes because it gives strength and balance to the body.
This yoga exercise is suggested if you have problems with indigestion and your digestive system.
Additionally to all these benefits, this yoga asana also stimulates the second chakra and helps you to let your sexuality flow freely.
You should keep your legs straight and bring them up and down very slowly while keeping the focus on the work of your lower abdomen.
This posture should be avoided if you are suffering from high blood pressure, Hernia or had recent abdominal surgery.
It should also be avoided if you have lower back pain or had recent surgery of your back or spine, as it gives pressure to your spinal cord and lower back. In that situation I would recommend doing it only with one leg instead of both at the same time as this does not give as much pressure on lower back and spine.
This yoga pose should also not be practiced in the first months of pregnancy.
There is also always the question whether you can perform it during menstruation. In general, if you feel comfortable with it and if you are used to practicing it, you can keep on doing it. If you have belly ache or cramps however, please do not perform this pose.