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Abdominal Stretch (Udarakarshanasana) |
Udarakarshanasana is an Indian translation for Abdominal Stretch posture.
You can learn this asana as below:
Routine:
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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.
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Turn the right knee right ward and the left knee towards the left.
- Maintain the palm pressure on the left knee.
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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.
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Repeat this exercise from the other side and complete the cycle.
- Practice at least ten times.
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When the right knee touches the floor then keep the hind paw loose so that most
of the thigh area touches the floor.
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Practiced also during Shankha Prakshalana, in which breathing is reversed to increase
the pressure of the thigh against the abdomen.
Breathing Pattern:
- Body balance.
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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.
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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.
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Techniques adapted from Asana, Pranayama, Mudra, Bandha by Swami
Satyananda published by Yoga Publications Trust, Munger, Bihar.
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