Udarakarshanasana (Sleeping abdominal Stretch Pose)

Udarakarshanasana (Sleeping abdominal Stretch Pose)

  • Lie in the Base position.
  • Bend the knees and place the bottom of your both feet flat on the ground, directly in front of your buttocks. Keep the knees and feet together throughout the practice. Interlock the fingers of both hands and place the palms under the back of the head as shown in the figure. While breathing out, slowly lower the legs to the right, trying to bring the knees down to the floor. The feet should remain in contact with each other., although the left foot will move slightly off the floor. Make sure to turn your head gently and neck in the opposite direction to the legs. This will give a uniform twisting stretch to the entire spine. Hold the breath in the final position while mentally counting seven seconds.
  • While breathing in, please raise both legs to the upright position. Keep the shoulders and elbows on the floor throughout. Repeat on the left side to complete one round. Make sure to complete seven rounds like as mentioned above.
  • Exhale while lowering the legs to the sides. Hold the breath in the final position. Inhale while raising the legs. On the breath, the mental counting in the final position and the twisting stretch on the spinal and abdominal muscles.

This asana gives an excellent stretch to the abdominal muscles and organs, and thereby helps to improve digestion and eliminate constipation. The twisting stretch of the spinal muscles relieves the strain and stiffness caused by prolonged sitting.


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