UDARAKARSHANA ASANA OR ABDOMINAL STRETCH POSE

The word Udara in Sanskrit means stomach or abdomen and Akarshana means to stretch or to massage. Therefore this Asana is also known as the Abdominal Massage Pose.

TECHNIQUE

Take a squatting position, with your feet about half a meter apart.

Place your hands on your knees.

Udarakarshana Asana

Turn to the right side, pushing your left knee to the ground.

Don't move the position of the feet, though you can allow the heels to rise.

Keep your hands on your knees throughout the practice.

Twist your head and back as far as possible, and gaze over your right shoulder.

Allow your back to relax.

Stay in the final position for half a second or so.

Return to the squatting position.

Repeat the same procedure, twisting your body in the other direction, pushing your right knee to the floor and looking over your left shoulder.

Then return to the starting position.

Do a number of rounds of this Asana.

Beginners and people having a stiff back may lean against a wall when they take the squatting position. Heels should be about twenty centimeters away from the wall. This will give support and at the same time allow twist of body for the Asana.

The breathing should be normal. Maintain awareness of the movement.

Practice eight times for Shankha Prakshalana Dhauti otherwise, as many times as you may wish.

BENEFITS

This is very useful Asana for people with abdominal ailments because it alternately compresses and stretches the digestive organs, nerves and muscles.

If you suffer from constipation, we recommend that you practice it regularly as it helps to encourage normal functioning of the large intestine and the anal sphincter.