Udarakarshanasana is an Indian translation for Abdominal Stretch posture. You can learn this asana as below:

Routine:

• Get in the primary position - Squat down holding the legs apart.

• Maintain the body balance on the soles of legs.
• Place the palms on the knees.
• This is the initial position of the exercise.
• Remain conscious towards the body balance.
• Inhale deep and then exhale out.
• Place the right knee on the floor near the left toe.
• This is possible that the right heel may get raised.

• Turn the right knee right ward and the left knee towards the left.

• Maintain the palm pressure on the left knee.

• Attempt to squeeze the lower abdomen with the combined pressure of both thighs.

• Now look over the left shoulder.
• Hold the breath for 3 to 5 seconds in this final position.
• Inhale and get back in the initial position.

• Repeat this exercise from the other side and complete the cycle.

• Practice at least ten times.

• When the right knee touches the floor then keep the hind paw loose so that most of the thigh area touches the floor.

• Practiced also during Shankha Prakshalana, in which breathing is reversed to increase the pressure of the thigh against the abdomen.

Breathing Pattern:

• Body balance.

• Synchronization of the body movement with the breathing.

• Alternate stretch and compression of the lower abdomen.

Consciousness:

• Body balance.
• Smoothness of the movement.
• Heart beat and breath when reclining in Shavasana pose.

• Effects of the asana on the lower back, hips, knees and the ankles.

Benefits:

• Cures abdominal ailments.
• Relieves the constipation.

Contraindications:

• Surgery.
• Hernia.
• Post 2nd trimester pregnancy.
• Menstruation.