Nitambpadottanasana

Names

Nitambpadottanasana, Hip and Feet Lifting Pose, Hip and Feet Jumping

How to perform Nitambpadottanasana

Lie down on your back in Samasthiti with your hands flat on the floor next to your hips. Bend your knees with exhalation and while pressing your hands to the floor, you raise your heels and pelvis up with the feet together. With inhalation you bring your pelvis and feet down again.
Repeat the exercise 20 to 50 or even up to 100 times.

Benefits of Nitambpadottanasana

This is a very good yoga pose for losing belly fat as well as for toning and strengthening the abdominal muscles and organs. Obviously this work also stimulates the digestive system.
This yoga exercise does not only work with your belly though! It works with your thighs and hip muscles as well which you will notice soon after starting your practice.
Your back muscles also need to work in Nitambpadottanasana and get tuned, too.
If you are suffering from a lack of Pitta, this is a good pose for you, because you stimulate the gall bladder with the regular movement of your upper abs.
This yoga exercise works especially with your lower abs. Those who are interested in shaping six-pack abs will like this as it is not so easy to tone and work with the lower abs where the fat is stored.
Obviously this work of the abdomen strongly stimulates your Manipoor Chakra.

Tips and Help

Do it slowly and, if you want to increase the benefit of this exercise, try to keep your lower spine straight and roll only the upper part of your back.

Variation for your middle Abs

In order to work more with your middle abs, you can do a variation of this pose. Place your right foot in front of your left knee and then lift your left foot from the floor and do the exercise with your leg up. Place it down again and repeat it. Repeat it then from the other side and do the same amount of repetitions.

Focus Points

Do not perform this pose if you are suffering from belly ache, stomach pain or back pain. If you had spinal surgery or know that you have a vertebra or sacrum displacement, please consult your doctor before doing this exercise.
Avoid this exercise when you have diarrhea, heart burn or acidity.