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.


  • Inhale legs to the centre.
  • Exhale while lowering the legs to the side.
  • Retain the breath in the final position.


  • The twisting stretch of the paraspinal and abdominal muscles.
  • Synchronizing the movements with the breath.


  • Experiment with the distance of the feet from the buttocks and how it affects the stretch experienced. You can also try separating the feet.
  • Lift the feet from the floor and bring the thighs towards the chest. Keeping the hands underneath the head, shoulders planted into the floor, move the knees from side to side using the core strength. This can be extended further by straightening the legs.


  • Stretches and massages the abdominal organs and muscles.
  • Improves digestion.
  • Helps to remove constipation.
  • Relieves strain and stiffness in the spinal muscles.
  • Brings suppleness to the whole spinal column.