Classic Yoga

Introduction

Udarakarshanasana is a dynamic yoga pose. Also, it is a part of Shankaprakshalana, the yogic cleansing of the intestines. The pose was first mentioned in Sukhsma Vyayama of Sri Dhirendra Brahmachari. He spelled it Udarakarsasana. Sri Satyananda Saraswati also described the pose in his book Asana, Pranayama, Mudra, and Bandha.

Apart from being a part of yoga cleansing of the intestines, it can also be a part of general yoga practice. Moreover, it is easy to learn and practice. Yet, it is a good yoga exercise for health.

In this article, we discuss its meaning, steps, and benefits.

Udarakarshanasana Information

Udarakarshanasana Meaning

Udara + Aakarshana + Asana = Udarakarshanasana.

In Sanskrit, Udara means stomach, Aakarshana means to stretch, and Asana means a pose. Hence, it is a yoga pose that stretches the stomach. In English, we call it Abdominal Twist Pose or Abdominal Stretch Pose. Often people call it Lower Spine Twist.

Udarakarshanasana Procedure

Precautions and Contraindications

Pregnant ladies and persons having health conditions like hernias, lower back issues, spine issues, knee injuries, and ailments should not practice this yoga pose. Besides, persons having diarrhea should avoid this.

Preparatory Poses

Cow Face Pose and Hero Pose are the best preparatory poses for an Abdominal Twist.

Udarakarshanasana Sequence

Before practicing Abdominal Stretch, one should follow the below-mentioned yoga poses in the sequence. Yet this is only for Shankaprakshalana.

1. Palm Tree Pose
2. Swaying Palm Tree Pose
3. Standing Spinal Twist Pose
4. Swaying Cobra Pose

Udarakarshanasana Steps

Step 1

First, assume a seated squatting position. Then, keep the feet apart and place the palms on the knees. Inhale slowly and deeply.

Step 2

Inhaling deeply, bring the right knee to the floor nearest to the left foot. Then, twisting towards the left, Push the left knee towards the right with the help of the left hand. However, keep the inside of the right foot on the floor.

Step 3

Then, Squeeze the lower abdomen with the help of the pressure of both thighs. Look over the left shoulder. Retain the breath for five seconds.

Step 4

Subsequently, exhale and return to starting position. Then, repeat the process on the other side. This constitutes one round. Practice up to five rounds.

Variations

There are two more variations of the pose.

• Supta Udarakarshanasana
• Shava Udarakarshanasana

Udarakarshanasana Benefits

The benefits of the abdominal stretch pose are as follows.

• First of all, it relieves constipation and other digestive disorders.
• Moreover, it compresses and stretches the internal organs of the stomach. Also, it stretches the muscles of the region. Hence it boosts the functions of the internal organs and prevents stomach ailments.
• As a part of the Conch Cleansing yoga pose, it helps to get the benefits of Yogic Conch Cleansing.
• Above all, it removes the excess fat stored in the lower abdomen. Also, it helps in weight management.
• Additionally, it improves lower spine flexibility.