How to Enter – 

Lay Down on the floor, release the tension from your body, surrender yourself to gravity. Now Push Your heel Forward and lengthen your back of the neck toward the crown of the head, drop you back of the shoulder completely down.

Inhale, Lift your both leg at 90/45/30 degrees using your core strength. and squeeze your front of the thigh, Hold there for 2-3 minutes.

If you have any back issues, go to the wall and rest your leg there.

What is Alignment of uttanpadasana –

1. Leg together and feet together, (Inner ankles together

2. Rotate your both thigh inward slightly.

3. Active your quadriceps.

4. Place your both palm facing down and pressed.

5. Externally rotated shoulder.

6. Shoulder blades ( Scapula ) Apart from Each other.

7. Neck Lengthen and relax.

How to finish – 

As you hold the pose for 2-3 minutes, Exhale and slowly bring your leg down, But make sure to do it slowly and with the active leg.

What is the Modification of the Uttanpadasana? 

1. Wrap the belt around your thigh.

2. Use Brick Between Your both thighs.

3. Rest your leg to the wall.

4. Place the belt on the sole of the feet and grab both sides of the belt to your hand .

5. Use Blanket or Brick Under your lower back.