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The Utthita Padma Asana is a variation of Padma Asana. Utthita means elevated and Padma means Lotus. The posture gets its name because the entire body resembling a Lotus is lifted above the ground level using both hands. It is more difficult than Padma Asana because in this Asana the whole body is balanced on both the hands. This Asana is also called Lola Asana or Dola Asana.
TECHNIQUE
Sit on the ground with your head and spine erect. Extend your legs forward such that your knees and heels are placed together. With the help of your hands, place your right foot on the left thigh and then your left foot on the right thigh. In that way adopt Padma Asana.
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| Utthita Padma Asana |
Above step may be alternatively performed by placing first your left foot on the right thigh and then your right foot on the left thigh. This periodic exchange of feet ensures that both legs are built uniformly.
Rest the palms on the floor besides the hips.
Gradually and smoothly raise your body above ground level so that your entire body weight rests on the palms of your hands. Slowly raise the trunk without a jerk. The body should not quiver.
Retain the breath in the lungs as long as the body is in the raised position. Remain in the final posture till you can hold your breath in the lungs or till your breakpoint. The breakpoint is the time upto when you can comfortably remain in a yoga posture. It varies from individual to individual depending on his/her fitness, age and will power.
Lower your body and simultaneously exhale. Completely exhale when the body is lowered down.
This yoga posture can be performed only after gaining mastery over the Padma Asana because Utthita Padma Asana is harder to perform as it involves balancing the whole body weight on just the two hands and wrists.
In the early stages, you may feel a trembling sensation or tremors in the hands but by practicing this Asana regularly you can overcome this weakness. You should practise the Asana patiently and with perseverance.
BENEFITS
It is very suitable for strengthening the muscles and joints of the arms.
This Asana provides adequate exercise to various muscles of the arms.
It also helps strengthen all the joints of wrists, elbows, and shoulders.
This Asana also strengthens the muscles of the abdominal organs and helps in improving the intestinal system. Hence, it assists in treating digestive disorders.
It helps to cure intestinal weakness, constipation, indigestion, dysentery, drowsiness, impurities of tubular channels etc.
This Asana works as an appetizer which is a characteristic of good health.
