Sleeping abdominal

Supta Udarakarshanasana

  • Lie in the PMA2 Base Position.
  • Bend both knees and place the soles of the feet in front of the buttocks, flat on the floor.
  • Interlock the fingers of both hands and place the palms under the back of the head, open the chest and keep the shoulders and elbows in contact with the floor throughout.
  • Bring the knees and feet together and slowly lower them to the right, taking the knees toward the floor.
  • Simultaneously turn the head and neck to the left.
  • Hold for a few seconds, then raise both knees to the centre.
  • Slowly lower the legs to the left, turning the head and neck to the right.
  • Hold for a few seconds, then raise both knees to the centre.
  • Repeat 5-10 times alternating between right and left sides.

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