Uttanpadasana: For balancing of the kapha

By Atul Vyas

As we are aware that the unique mix of the three bio energies or dosha namely vata, pitta, and kapha in an individual gives the person his or her basic constitution.

If we know which of the dosha is dominant in our constitution, we have a reference point from which to build a sane, healthy lifestyle that will support our efforts in gaining perfect health, happiness and even enlightenment.

If kapha is imbalanced then such people can become lackadaisical and inert. Their mind energy is strong and as such they can be very resentful and hold deep grudges. Kapha is also responsible for sexual potency and fertility and for resistance to illness.

Hypo-activity of kapha usually leads to a sense of hollowness, increased heart rate and to joints that feel loose. The stability and resistance of the tissues are reduced and the mind and emotions become vulnerable. The hyperactivity leads to loss of appetite, nausea, vomiting, sense of heaviness, swollen joints, cough accompanied by heavy phlegm, excessive sleep, lethargy, loss of concentration and lack of blood.

There are many yogic interventions to balance kapha and one of them is Uttanpadasana or the raised leg pose. In this pose legs are raised at ninety degrees to the torso, which rests on ground. It is a simple pose but has multiple benefits.


  • Lie on the back with hands by side, and breathe normally
  • Now raise right leg up to ninety degrees while keeping the other leg on the ground
  • Hold for 5 seconds then bring it back to the floor
  • Repeat with the other leg
  • Now raise both legs up to ninety degrees and hold for 5 seconds
  • Breathe normally
  • Repeat thrice
  • Beginners may support the legs once raised by holding them by hands from back of the thighs


  • Balances kapha as it raises fire element in the body
  • Removes all ailments of stomach
  • Removes constipation
  • Restores displaced navel
  • Relaxes mind
  • Provides relief in sciatica pain
  • Improve thyroid functions
  • Promotes lymph flow
  • Manages varicose veins
  • Improves digestion

Note of caution

Those suffering from glaucoma, hypertension should avoid this pose or do it under expert supervision.

Atul Vyas likes to be called a “Yoga Scientist”. He is a celebrity yoga trainer and has trained several top Hollywood and Bollywood stars. He has trained for years under many eminent yoga gurus including his illustrious mother Daya Vyas, the first lady yoga guru of India.

Images courtesy of SureShot Yoga and Provided

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