Abdominal Stretch Pose

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Udarakarshanasana

  • Squat with the feet flat on the floor a comfortable distance apart.
  • Place the palms of the hands on the knees.
  • With the help of right hand, gently push the right knee to left foot.
  • Press the left knee in towards the right leg.
  • Simultaneously turn the head towards the left to gaze over the left shoulder.
  • Lightly squeeze both knees towards each other to compress the abdomen.
  • Hold for a few seconds then raise the right knee back to the squatting position.
  • In the same way lower the left knee to the right foot and gaze over the right shoulder.
  • Practice 5-10 rounds.

Breathing

  • Inhale in the squatting position.
  • Exhale while lowering the knee and twisting.

Awareness

  • The alternate stretch and compression of the lower abdomen.
  • Synchronizing the movement with the breath.

Contraindications

  • Knee problems.
  • Aliments in the toes or ankles.
  • Slipped disc.
  • Hernia.

Benefits

  • Useful for abdominal ailments.
  • Stimulates digestion.
  • Prepares body for meditation poses.
  • Relieves constipation.