Leg Raise or Padottanasana Benefits and Steps

Ailments cannot easily subdue us if our stomach is disease-free and healthy. The asana is entirely responsible for keeping all of our abdominal organs in perfect working order. As a result, leg raise asana is essential.

Leg Raise or Padottanasana Steps

Lie on your back. Keep your hands straight and close together. Straighten your legs. Bring your toes and heels together.
Extend your hands beyond your head and stretch them as well. The heel must remain raised throughout this posture.

leg raise

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This position is especially beneficial to women. Inhale and stretch the right leg and left arm upward and towards the sky. The raised hand and feet should be parallel to each other. Hold this posture for a few moments to allow the breath to return to normal. Exhaling slowly returns.
Inhale and raise your left leg and right hand to the sky. Normalize your breathing. Continue in this pose for a while. Exhaling slowly returns.

Now, while inhaling, raise both hands and legs to the sky. Normalize your breathing and hold this position for as long as possible. After that, exhale and return to your starting position comfortably. Relax the body, especially the naval.

Points to Remember for Leg Raise Pose

The ascending colon is stimulated when the right leg and left hand are raised upward. The descending colon is affected by raising the left leg and right arm. The transverse colon and naval region are stimulated when both hands and legs are raised.


The important thing to remember here is that stretching of the body is maintained throughout. Knees should not be bent. Foot forefingers should remain stretched forward.


The slower you practice this asana, the better. Raising one’s hands and feet should be done slowly to reap the most benefits.

The heels will remain raised throughout the process and must be gently brought back to the ground at the end.


The new practitioner will initially experience pain in their intestines. As a result, they are advised to practice this asana for a shorter period of time. They can gradually increase the duration of the asana.

Leg Raise of Padottanasan Benefits

This asana is especially beneficial in stimulating Colon Nadi, eliminating chronic constipation, and improving our digestive power.
This asana is very effective in aligning the naval position.
It alleviates hernia symptoms.
The sciatic nerve, which runs down the back of the high, is relieved of pain.
It is very effective in regulating female sex menstruation disorders. It aids in vaginal contraction.
This asana stimulates the function of the ankles, calves, thighs, buttocks, waistline, and hand, and shoulder muscles due to the stretching of the hands and feet. Furthermore, the abdominal nerves are toned.

Diseases Cured by Leg Raise or Padottanasana

  • Piles
  • Liver Disorder
  • Obesity
  • Rhemuatis or Gout
  • High Blood Pressure
  • Low Blood Pressure
  • Menses
  • Sciatica
  • Headache
  • Stone
  • Acidity
  • Constipation
  • Arthritis
  • Insanity
  • Disorder of Heart
  • Impotence
  • Erectile Dysfunction

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